Chris Adams Personal Training
  • Home
  • Articles
    • Exercise Guide
      • Lower Body Exercises 1
        • Stiff Legged Deadlift
        • Hip Thrust
        • Back Squat
        • Glute Ham Raise
        • Trap Bar Deadlift
        • Deadlift
        • Leg Press
        • Romanian Deadlift
        • Safety Bar Squats
        • Bulgarian Split Squat
        • Good Morning
        • Front Squat
        • Paused Squats
        • Calf Raises
      • Upper Body Push Exercises
        • Bench Press
        • Overhead Press
        • Incline Bench Press
        • Incline Dumbbell Bench Press
        • Close Grip Bench Press
        • Dumbbell Bench Press
        • Low to High Cable Crossover
        • Standing Cable Fly
        • Dips
        • Pin Overhead Press
        • Floor Press
        • Lateral Raise
        • Arnold Press
      • Upper Body Pull
        • Pull ups and chin ups
        • Shrug
        • Seal Rows
          • Face Pulls
        • Band Pull Apart
        • Dumbbell Row
        • Rear Delt Rows
        • Prone rows
        • T-Bar Machine Row
      • Arm Exercises
        • Dumbbell Curls
        • Hammer Curls
        • Cross Body Hammer Curls
        • Tricep Push Down
        • Barbell Curl
      • Farmers Walk
      • Core Exercises
        • Grip Exercises
        • Reverse Hyper
        • Cable Side Bends
        • Wheel Roll Outs
    • Strength and Gaining Muscle
      • 330 Method
      • Dead Stop vs Touch and Go Deadlifts
      • Macro loading-Dan John-Big Plates
      • Linear, Wave and Step Loading
      • 6 Mistakes When Trying to Gain Muscle
      • Push-Pull-Legs Training Split
      • Record Your Lifts to Improve Your Form
      • Rest-Pause Sets
      • Not Everyone Can Deadlift
      • Breaking Through Plateaus
      • Myo-Reps Sets
      • Drop Set
      • Strength Training for Old Age
      • Cluster Sets
      • Five Ways to Progress Without Increasing the Weight
      • 50% Sets
      • 350 Method
      • Super Sets
      • Gallon of Milk a Day (GOMAD)
      • Two Days a Week Strength Training Program
      • Density Training for Strength
      • Double Progression
      • How to do Warm Up Sets (Ramping Up)
    • General Training and Health
      • General Training 1
        • The Importance of Consistency
        • Starting Personal Training When You're Older
        • The Importance of Mobility Work
        • Can You Target Certain Areas of the body to Reduce Fat From?
        • Women and Strength Training
        • MyFitnessPal
        • Training in Your Late Thirties
        • How to Survive the Weekend Without Ruining Your Diet
        • Common Questions From Clients
        • Do You Need to Push Yourself to The Limit?
        • Dangers Of Health Risks Associated with Obesity
        • Rehab After Injury (Tearing Rotator Cuff)
        • Six Pack Abs
        • Training with Lupus
        • Boxing Pad Work
        • Hill Sprints
      • General Training 2
        • Mainstream Media on Nutrition
        • Sleep
        • Cardio and Conditioning Exercises
        • Healthy Shoulders (Face Pulls and Band Pull Aparts)
        • SETTING GOALS - S.M.A.R.T
        • Body Transformation
        • Tips on Losing Weight
        • How to Deal With Bad Workouts
        • Focus on What You Can Do
        • Keys to Success : Intensity, Consistency and Time
        • Walking
      • General Training 3
        • My Gym is Too Busy
        • The biggest mistake beginners make is listening to other beginners
        • When it comes to weight loss, your nutritional habits have a much bigger impact than your training.
        • Strength Training and Osteoporosis
        • The Scales Don't Always Tell The Truth
        • More Exercise is Not Always Better
        • How to Make Cardio Less Boring
        • The Problem with Before and After Pictures
        • Returning to Training After a Break
        • Blood Pressure
        • How to Survive the Weekend Without Ruining your diet
    • Nutrition
      • Multivitamins
      • Fish Oil (Omega 3)
      • Vitamin D
      • Tracking What You Eat (MyFitnessPal)
      • Caffeine
      • Magnesium
      • Gift Vouchers
      • Are Your Friends and Family Sabotaging Your Diet?
      • Healthy Eating on a Budget
      • Supplements
      • Alcohol and Training
      • Creatine
      • 10 Foods That Are Great For Bulking
    • Real World Fitness
      • 8 Reasons You Should Look For a New Personal Trainer
      • Why Choose Real World Fitness?
      • Client Results: Only Training Two Days a Week
      • Personal Trainer in Nottingham
      • Gym in Nottingham
      • Outdoor Group Fitness Training in Nottingham
      • Most Personal Trainers Are Useless.
      • PAR-Q
    • Equipment and Books
      • Weightlifting Belt
  • Prices
  • Testimonials
  • Contact
  • Booking
  • Home
  • Articles
    • Exercise Guide
      • Lower Body Exercises 1
        • Stiff Legged Deadlift
        • Hip Thrust
        • Back Squat
        • Glute Ham Raise
        • Trap Bar Deadlift
        • Deadlift
        • Leg Press
        • Romanian Deadlift
        • Safety Bar Squats
        • Bulgarian Split Squat
        • Good Morning
        • Front Squat
        • Paused Squats
        • Calf Raises
      • Upper Body Push Exercises
        • Bench Press
        • Overhead Press
        • Incline Bench Press
        • Incline Dumbbell Bench Press
        • Close Grip Bench Press
        • Dumbbell Bench Press
        • Low to High Cable Crossover
        • Standing Cable Fly
        • Dips
        • Pin Overhead Press
        • Floor Press
        • Lateral Raise
        • Arnold Press
      • Upper Body Pull
        • Pull ups and chin ups
        • Shrug
        • Seal Rows
          • Face Pulls
        • Band Pull Apart
        • Dumbbell Row
        • Rear Delt Rows
        • Prone rows
        • T-Bar Machine Row
      • Arm Exercises
        • Dumbbell Curls
        • Hammer Curls
        • Cross Body Hammer Curls
        • Tricep Push Down
        • Barbell Curl
      • Farmers Walk
      • Core Exercises
        • Grip Exercises
        • Reverse Hyper
        • Cable Side Bends
        • Wheel Roll Outs
    • Strength and Gaining Muscle
      • 330 Method
      • Dead Stop vs Touch and Go Deadlifts
      • Macro loading-Dan John-Big Plates
      • Linear, Wave and Step Loading
      • 6 Mistakes When Trying to Gain Muscle
      • Push-Pull-Legs Training Split
      • Record Your Lifts to Improve Your Form
      • Rest-Pause Sets
      • Not Everyone Can Deadlift
      • Breaking Through Plateaus
      • Myo-Reps Sets
      • Drop Set
      • Strength Training for Old Age
      • Cluster Sets
      • Five Ways to Progress Without Increasing the Weight
      • 50% Sets
      • 350 Method
      • Super Sets
      • Gallon of Milk a Day (GOMAD)
      • Two Days a Week Strength Training Program
      • Density Training for Strength
      • Double Progression
      • How to do Warm Up Sets (Ramping Up)
    • General Training and Health
      • General Training 1
        • The Importance of Consistency
        • Starting Personal Training When You're Older
        • The Importance of Mobility Work
        • Can You Target Certain Areas of the body to Reduce Fat From?
        • Women and Strength Training
        • MyFitnessPal
        • Training in Your Late Thirties
        • How to Survive the Weekend Without Ruining Your Diet
        • Common Questions From Clients
        • Do You Need to Push Yourself to The Limit?
        • Dangers Of Health Risks Associated with Obesity
        • Rehab After Injury (Tearing Rotator Cuff)
        • Six Pack Abs
        • Training with Lupus
        • Boxing Pad Work
        • Hill Sprints
      • General Training 2
        • Mainstream Media on Nutrition
        • Sleep
        • Cardio and Conditioning Exercises
        • Healthy Shoulders (Face Pulls and Band Pull Aparts)
        • SETTING GOALS - S.M.A.R.T
        • Body Transformation
        • Tips on Losing Weight
        • How to Deal With Bad Workouts
        • Focus on What You Can Do
        • Keys to Success : Intensity, Consistency and Time
        • Walking
      • General Training 3
        • My Gym is Too Busy
        • The biggest mistake beginners make is listening to other beginners
        • When it comes to weight loss, your nutritional habits have a much bigger impact than your training.
        • Strength Training and Osteoporosis
        • The Scales Don't Always Tell The Truth
        • More Exercise is Not Always Better
        • How to Make Cardio Less Boring
        • The Problem with Before and After Pictures
        • Returning to Training After a Break
        • Blood Pressure
        • How to Survive the Weekend Without Ruining your diet
    • Nutrition
      • Multivitamins
      • Fish Oil (Omega 3)
      • Vitamin D
      • Tracking What You Eat (MyFitnessPal)
      • Caffeine
      • Magnesium
      • Gift Vouchers
      • Are Your Friends and Family Sabotaging Your Diet?
      • Healthy Eating on a Budget
      • Supplements
      • Alcohol and Training
      • Creatine
      • 10 Foods That Are Great For Bulking
    • Real World Fitness
      • 8 Reasons You Should Look For a New Personal Trainer
      • Why Choose Real World Fitness?
      • Client Results: Only Training Two Days a Week
      • Personal Trainer in Nottingham
      • Gym in Nottingham
      • Outdoor Group Fitness Training in Nottingham
      • Most Personal Trainers Are Useless.
      • PAR-Q
    • Equipment and Books
      • Weightlifting Belt
  • Prices
  • Testimonials
  • Contact
  • Booking
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Face Pulls

​The shoulders are great for maintaining shoulder health and improving your posture. I've written before about how I used to have shoulder issues, but doing face pulls and band pull-aparts, my shoulders haven't ever felt better.

How to fit face pulls into your routine
  • Incorporate them into your warm up.
  • Do them between sets.
  • Add them at the end of your workout.
It's an exercise you can do frequently as it's not hard to recover from. I often do them in between sets of other exercises, or at the end of the workout.

The muscles used during the face pulls
  • Rear Deltoids
  • Rhomboids
  • External Rotators (Infraspinatus and Teres Minor)
How to do Face Pulls
  • Set the anchor high above your head. Use the rope attachment for the cable machine.
  • Stand with your feet in either a square or staggered stance. Choose whichever you feel the most balanced. Squeeze your glutes and core.
  • Grab the rope with an underhand grip and with the thumb pointing backward.
  • Pull the rope to your nose by pulling your hands back and out. You should end up in a double bicep pose. Don't pull your elbows back leaving your hands out in front. Pull your hands back and out with your elbows. Think about squeezing your shoulders back and together while opening your chest.
  • Pause for a second, and return back to the start.


Common Mistakes
Going too heavy: This is the one I see done the most. They use so much weight that they have to lean back and use momentum. It just shifts the work onto other muscles like the lats and biceps. Focus on every rep being perfect and done with control and a slight pause.
Pull to the chest or overhead: It's a face pull, so pull it to your face. Aim for the middle of the top attachment to come towards your nose.
Doing half reps and not pulling their hands back with their elbows: When the attachment is near your face, your hands should be above your elbows, or slightly behind. Think about squeezing your shoulders back and together while opening your chest.
Leaning back to complete the rep: Make sure you use a comfortable stance and to squeeze your glutes and abs. Start with a slight lean back, but don't lean back anymore once you've started the rep.
Picture
Face Pulls
Picture
Face Pulls

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Copyright © 2015
  • Home
  • Articles
    • Exercise Guide
      • Lower Body Exercises 1
        • Stiff Legged Deadlift
        • Hip Thrust
        • Back Squat
        • Glute Ham Raise
        • Trap Bar Deadlift
        • Deadlift
        • Leg Press
        • Romanian Deadlift
        • Safety Bar Squats
        • Bulgarian Split Squat
        • Good Morning
        • Front Squat
        • Paused Squats
        • Calf Raises
      • Upper Body Push Exercises
        • Bench Press
        • Overhead Press
        • Incline Bench Press
        • Incline Dumbbell Bench Press
        • Close Grip Bench Press
        • Dumbbell Bench Press
        • Low to High Cable Crossover
        • Standing Cable Fly
        • Dips
        • Pin Overhead Press
        • Floor Press
        • Lateral Raise
        • Arnold Press
      • Upper Body Pull
        • Pull ups and chin ups
        • Shrug
        • Seal Rows
          • Face Pulls
        • Band Pull Apart
        • Dumbbell Row
        • Rear Delt Rows
        • Prone rows
        • T-Bar Machine Row
      • Arm Exercises
        • Dumbbell Curls
        • Hammer Curls
        • Cross Body Hammer Curls
        • Tricep Push Down
        • Barbell Curl
      • Farmers Walk
      • Core Exercises
        • Grip Exercises
        • Reverse Hyper
        • Cable Side Bends
        • Wheel Roll Outs
    • Strength and Gaining Muscle
      • 330 Method
      • Dead Stop vs Touch and Go Deadlifts
      • Macro loading-Dan John-Big Plates
      • Linear, Wave and Step Loading
      • 6 Mistakes When Trying to Gain Muscle
      • Push-Pull-Legs Training Split
      • Record Your Lifts to Improve Your Form
      • Rest-Pause Sets
      • Not Everyone Can Deadlift
      • Breaking Through Plateaus
      • Myo-Reps Sets
      • Drop Set
      • Strength Training for Old Age
      • Cluster Sets
      • Five Ways to Progress Without Increasing the Weight
      • 50% Sets
      • 350 Method
      • Super Sets
      • Gallon of Milk a Day (GOMAD)
      • Two Days a Week Strength Training Program
      • Density Training for Strength
      • Double Progression
      • How to do Warm Up Sets (Ramping Up)
    • General Training and Health
      • General Training 1
        • The Importance of Consistency
        • Starting Personal Training When You're Older
        • The Importance of Mobility Work
        • Can You Target Certain Areas of the body to Reduce Fat From?
        • Women and Strength Training
        • MyFitnessPal
        • Training in Your Late Thirties
        • How to Survive the Weekend Without Ruining Your Diet
        • Common Questions From Clients
        • Do You Need to Push Yourself to The Limit?
        • Dangers Of Health Risks Associated with Obesity
        • Rehab After Injury (Tearing Rotator Cuff)
        • Six Pack Abs
        • Training with Lupus
        • Boxing Pad Work
        • Hill Sprints
      • General Training 2
        • Mainstream Media on Nutrition
        • Sleep
        • Cardio and Conditioning Exercises
        • Healthy Shoulders (Face Pulls and Band Pull Aparts)
        • SETTING GOALS - S.M.A.R.T
        • Body Transformation
        • Tips on Losing Weight
        • How to Deal With Bad Workouts
        • Focus on What You Can Do
        • Keys to Success : Intensity, Consistency and Time
        • Walking
      • General Training 3
        • My Gym is Too Busy
        • The biggest mistake beginners make is listening to other beginners
        • When it comes to weight loss, your nutritional habits have a much bigger impact than your training.
        • Strength Training and Osteoporosis
        • The Scales Don't Always Tell The Truth
        • More Exercise is Not Always Better
        • How to Make Cardio Less Boring
        • The Problem with Before and After Pictures
        • Returning to Training After a Break
        • Blood Pressure
        • How to Survive the Weekend Without Ruining your diet
    • Nutrition
      • Multivitamins
      • Fish Oil (Omega 3)
      • Vitamin D
      • Tracking What You Eat (MyFitnessPal)
      • Caffeine
      • Magnesium
      • Gift Vouchers
      • Are Your Friends and Family Sabotaging Your Diet?
      • Healthy Eating on a Budget
      • Supplements
      • Alcohol and Training
      • Creatine
      • 10 Foods That Are Great For Bulking
    • Real World Fitness
      • 8 Reasons You Should Look For a New Personal Trainer
      • Why Choose Real World Fitness?
      • Client Results: Only Training Two Days a Week
      • Personal Trainer in Nottingham
      • Gym in Nottingham
      • Outdoor Group Fitness Training in Nottingham
      • Most Personal Trainers Are Useless.
      • PAR-Q
    • Equipment and Books
      • Weightlifting Belt
  • Prices
  • Testimonials
  • Contact
  • Booking