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
The muscles used during the face pulls
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.
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.
The muscles used during the face pulls
- Rear Deltoids
- Rhomboids
- External Rotators (Infraspinatus and Teres Minor)
- 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.
Face Pulls
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Face Pulls
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