Exercise Tutorial: Face Pull
Table of Contents
What Is a Face Pull
The Face Pull is an exercise that targets the muscles in the upper back and shoulder. This exercise has a big functional component as it will help you in other pulling, pressing and rotating movements involving these muscles. The Face Pull is most often completed using a cable machine with a rope attachment.
How to Do a Face Pull
If you are unsure about how to perform the Face Pull, follow these easy steps which we have outlined below.
Set the pulley into a position that is above the head. Secure a rope attachment to the pulley. Use each hand to hold the handle of the attachment. Set back from the machine until your arms are fully extended in front of you. Your feet will be planted on the floor, and your upper body will be leaning back slightly.
Brace the core and begin to use your arms to pull the rope towards your forehead. Your elbows should come back and out instead of just pulling the elbows straight back. You should be using an overhand grip, which means your palms are facing each other. Pause for two counts before you return the arms to the extended position.
Return to the starting position using a slow and controlled movement. Repeat the Face Pull for the required amount of reps and sets.
You have now learned how to do a Face Pull!
Face Pull Form
There are many important cues to remember when it comes to proper Face Pull form. The most important thing is that your shoulders remain down and back. This means that the shoulders are not in a shrugged position and are not elevated so that they are close to the ears. The next important cue is that you maintain good posture throughout the Face Pull. This means that the spine is not being flexed or extended.
Additional things to remember when it comes to proper Face Pull form is that you should maintain your gaze straight ahead, and the knees can have a slight bend in them to help maintain stability.
Face Pull Muscles Worked
The Face Pull will engage a variety of muscles in the upper back and shoulder. Some of the muscles worked when performing the Face Pull include:
Face Pull Benefits
The main benefit of Face Pulls is that they strengthen and engage the stabilizing muscles in the upper back. Having strong shoulders is critical to everyday functioning and overhead exercises such as the shoulder press. The best part about the Face Pull is that they specifically target the Posterior Deltoid, which is often the least engaged in exercises such as the Lateral and Front Raise. Overall, the Face Pull is an effective exercise for strengthening the smaller muscles in the upper back and shoulder, which are vital to maintaining optimal shoulder health.
Face Pull Alternative
There are alternative exercises that you can perform instead of the Face Pull that will engage a lot of the same muscles and increase strength in the upper back and shoulders. Some of these exercises include Front Raises Lateral Raises, Lat Pulldown, TRX Row and the Dumbbell Row.
Face Pull Variations
There are many variations of the Face Pull that you can try! Keep reading below to learn more about Face Pull Variations.
Cable Face Pull
The Cable Face Pull is the variation that we have described above. Remember to maintain your posture as you perform the movement!
Seated Face Pull
The Seated Face Pull is usually performed in the Seated Row machine, but it can also be performed seated on the floor. Have a seat on the bench and use a rope attachment. Perform the Face Pull as you usually would. If you are sitting on the floor, sit on your butt with your knees bent and feet flat on the floor in front of you. Your feet should be spread to be about shoulder-width apart. Lean back slightly and perform the Face Pull.
Dumbbell Face Pull
The Dumbbell Face Pull can be performed on an incline bench, with your chest pressed against the bench. Each hand will have its own dumbbell, and the arms will be extended towards the ground. Your legs will be straddling the seat of the bench. When you are ready, begin to pull the dumbbells towards the face. Alternatively, you can assume a bent over position and perform the Dumbbell Face Pull without the bench.
Band Face Pull
Many individuals choose to perform a Band Face Pull. This involves anchoring a resistance band to a support that level with the eyes. Grasp onto the resistance band and perform the Face Pull as originally described.
TRX Face Pull
The TRX is a great piece of equipment to perform the Face Pull On. Stand facing the anchor and lean back so that your arms are fully extended, and you are on your heels. In the TRX Face Pull, you will be pulling the chest towards the TRX, instead of pulling the TRX towards you. This has been suggested as a great finisher on an upper body day.
