Face Pull

Exercise / Shoulders, Trapezius

Face Pull Overview

The face pull is a pulling exercise that targets the rear deltoids, trapezius, and rhomboids. Often performed using a cable machine or resistance bands, this movement is ideal for beginners and advanced athletes alike.

How to Perform Face Pulls Correctly

Face Pull

  1. Set Up: Attach a rope handle to a cable machine or use resistance bands at chest or eye level.
  2. Grip: Hold the handles with an overhand grip, palms facing down.
  3. Position: Stand tall with feet shoulder-width apart, engaging your core.
  4. Execution:
    • Pull the rope toward your face, elbows flaring outward.
    • Squeeze your shoulder blades together at the peak of the movement.
    • Slowly return to the starting position.

Tips for Effective Face Pulls

  • Focus on Form: Pull the rope or band towards your face while keeping your elbows high and flaring outward. Avoid shrugging your shoulders.
  • Controlled Tempo: Perform the movement slowly, focusing on the squeeze in your upper back and rear delts at the end of the pull.
  • Choose the Right Resistance: Use a moderate weight to ensure proper activation of the target muscles without compromising form.

Common Mistakes to Avoid

  1. Using Excessive Weight:
    • Heavy resistance can compromise form and reduce the exercise’s effectiveness.
  2. Dropping Elbows Too Low:
    • Elbows should stay at shoulder height to properly target the rear deltoids and traps.
  3. Overarching the Lower Back:
    • Keep your core tight to prevent unnecessary strain on your spine.
  4. Rushing Through Reps:
    • Performing the exercise too quickly can decrease muscle activation.
  5. Neglecting Shoulder Blade Movement:
    • The goal is to squeeze your shoulder blades together at the peak for maximum effectiveness.

Benefits of Face Pull

1. Improves Posture:

Face pulls strengthen upper back muscles (rear deltoids, rhomboids, and trapezius), counteracting postural imbalances for a more upright stance.

2. Enhances Shoulder Health:

The exercise activates the rotator cuff muscles, which play an important role in stabilizing the shoulder joint. Regularly incorporating face pulls can improve shoulder mobility and reduce the risk of impingement or rotator cuff injuries.

3. Reduces Injury Risk:

Muscle imbalances can lead to injuries, especially in the shoulders and upper body. Face pulls help correct these imbalances by strengthening the stabilizing muscles and improving scapular control. This is particularly important for individuals who perform repetitive overhead movements in sports or daily activities.

4. Boosts Athletic Performance:

A strong upper back and stable shoulders are crucial for athletic movements. Face pulls enhance scapular mobility and control, benefiting athletes in sports like baseball, swimming, and tennis by improving shoulder function and overall upper-body performance.

5. Develops Balanced Physique:

Face pulls contribute to a balanced physique by developing the upper back and rear deltoids, improving shoulder aesthetics.

Face Pull Muscles Worked

Target - Posterior Deltoid
Synergists - Infraspinatus
Synergists - Teres Minor
Synergists - Lateral Deltoid
Synergists - Trapezius
Synergists - Brachioradialis
Synergists - Brachialis
Synergists - Rhomboids
Stabilizers - Erector Spinae
muscle worked in the face pull