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stop doing face pulls like this facepull mistake


I’ve been saying it for some time now. “You need to do your face pulls!” And it’s still 100% true!

It’s like eating your vegetables.

It’s just one of those key things you SHOULD be doing.

Face pulls help strengthen the chronically weak muscles in our upper body that get stretched out all day as we sit in a slumped position at the computer or driving our cars.

Face pulls are one of the best exercises to help offset poor posture and shoulder dysfunction.  They help strengthen the chronically weak muscles in our upper body that get stretched out all day as we sit in a slumped position at the computer or driving our cars.

The face pull is a simple exercise to perform, but the problem is that most people do it (and even teach it) completely wrong!

So I’m going to break down the exercise for you and show you the best:

  1. Equipment and Adjustment
  2. Stance
  3. Grip
  4. Travel
  5. Modifications
  6. Weight Selection and Programming

Basically, everything you need to know to ensure you get the benefits from this powerful exercise!

Because if you screw it up, not only will you NOT reap the benefits, you can actually do more harm than good!

Here’s a graphic that shows the muscle groups that that we are trying to target when doing the face pull.  This will come in even handier when we look at how NOT to perform this exercise!

face pulls muscles worked anatomy including posterior deltoid, mid and lower traps, infraspinatus and teres major


There are lots of WRONG ways to do a face pull, and plenty of YouTube videos out there showing you incorrect technique. 

For example, take a look at some ‘variations’ I found Jesse doing in the gym yesterday.

Don’t do your face pulls like this:

This is an upright pull, not a face pull

Um, not like this either.

This is a clavicle pull not a face pull

This is NOT a face pull.

This is a bicep pull, not a face pull

NOPE. Still not a face pull.

this is still not a face pull


this is definitely not a face pull

That image is going to scar my brain forever…


The truth is a lot of people don’t do this exercise right.

And they themselves are not entirely to blame, because there are YouTube tutorial videos out there with millions of views that are not only showing you an incorrect way to do the exercise, but actually the fastest way to hurt yourself doing it!

That’s not what we want.

So, I’m going to help make sure you do this right.

I know I’ve become a little synonymous with this exercise, but for good reason.

I’ll wear that badge proudly because I believe this is an incredibly important exercise! Not just to build the stability of your upper body and torso for your bigger lifts, but more importantly, to your overall posture and health.

So, we need to do it.

Let’s look at all of the important considerations for the face pull so you can start doing yours properly beginning today!


Whether you’re training at the gym with cables or training at home with bands, there are some important differences between the two and considerations for both.

First and foremost, if you have access to a cable machine at the gym, that’s the preferred option.

If you’re at home, it doesn’t mean you can’t do the face pull. It just means that there is something you need to be aware of when it comes to doing it with the band.

When you do a face pull with the band, the strength curve is different than what you’re going to encounter on a cable. As you stretch the band further and further out it gets more and more difficult.

the strength curve of a face pull is different with a band
The strength curve of the face pull is different when done with bands. The further you stretch the band, the more difficult the exercise gets which makes doing full range of motion challenging.

The most difficult portion of this exercise is the end. So, if I were to try to do full range of motion where my arms are out in front of me getting some scapular protraction, and then I come back into the face pull, I hit a wall. I don’t have the strength because this band got too hard too quickly.

it's hard to do a full range of motion on the face pull using a band
As you can see, I hit a wall toward the end point of the face pull when I try to do full range of motion with the band.

I’d either have to compromise and use a lighter band, or I’d have to stand closer and start in the midrange of the exercise so I can get in the right position at the end.  It’s just something you have to be aware of if you’re going to train at home.

to get a more complete range of motion on the facepull with a band, choose a lighter band or stand closer
If bands are your only available option, you can use a lighter band or stand closer and begin in the midrange of the exercise.

If you’ve got access to a cable machine, it’s a better option. But what kind of attachment would you use?

You wouldn’t want to attach a bar to this because you’re going to limit the amount of rotation you can get through your shoulders, which is an all-important component of this exercise.

You’d want to use a rope, but the problem with one rope is that it’s usually not long enough to get our arms out as wide as we want to.  We need it to be wide enough so we can get into external rotation, and a single rope doesn’t allow us to get there.

The best option is to use a sled rope if you’ve got one, or simply take a second rope at the gym and attach them in this way.

use two rope attachments on a cable machine for the facepull
To get the proper length attachment for doing your face pulls with a cable, you can use two rope attachments together.


One of the most common errors when performing the face pull is the incorrect placement of the anchor point of the band or the cable.

You see some people taking a lower anchor point with the face pull, but that sets up the wrong mechanics for this exercise.  You saw Jesse doing the ‘upright pull’.  That’s horrible for your shoulders.

You’re basically performing an upright row instead of a face pull.

don't choose a low anchor point for the facepull
Do not set a low anchor point for the face pull because it’s not safe for the shoulders.

When you resist from low to high, you’re asking for an eccentric contraction of the external rotators of the shoulder to counteract that because you’re being pulled down and forward. If your arm is getting pulled forward, your back is getting rounded too.  You lose your thoracic extension and if you try to externally rotate the shoulders you can only do so up to a certain point.

with a low anchor point in face pull your shoulders and back are forced to round down
When the arm is being pulled down and forward the back is being forced to round as well.

Sometimes people will pull from chin level or even worse, chest height. This positioning puts too much emphasis on the muscles of the upper back, and almost completely removes the rotator cuff from the movement.

To properly target your rotator cuff and not turn the movement into a bastardized row or shrug you need to ensure that the anchor point for the face pull is positioned above your head.

In order to properly target your rotator cuff and not turn the movement into a bastardized row or shrug you need to ensure that the anchor point is positioned above your head. You can see that when I stand up into full extension, now I get an extra 20 degrees of external rotation.

You can see the difference between how much external rotation I get when I’m rounded forward versus standing into full extension.

If I instead use a higher anchor point for this exercise, when I pull back I’m concentrically pulling into external rotation.

use a high anchor position in the face pull
When we use a higher anchor point in the face pull, we put ourselves in a better position for external rotation.

When we get in the correct position of external rotation pulling from high to low, we strengthen the muscles we’re looking to work in this exercise: rear delts, mid scapula, rhomboids and traps.


The best stance for the face pull is the one that’s most athletic, but which is that?

Often people tell me “I’m never sure if I’m supposed to stand square, or if I’m supposed to stand staggered, or if I’m supposed to put my leg up on something.”

people get confused about stance for the facepull
Many people get confused on what is the best stance for the face pull.

The best, most athletic stance for the face pull is a square stance.

use a square stance in the face pull
A square stance is the most athletic stance for performing the face pull.

The square stance regulates the amount of weight you can use and makes it tough to overload it to the point where it degrades your form on that exercise.  If you try to go so heavy that you’re getting pulled forward, you know you’re going too heavy.

If you have bad balance, it’s ok to get into a staggered position as long as you square up your hips and shoulders and pull that way throughout the exercise.


Grip is one of the most important factors when it comes to the face pull.

Lots of people who do get the high to low anchoring correct, go wrong when they take an overhand grip. Again, this promotes internal rotation of the shoulder with elevation of your arms overhead.

an overhand grip on the face pull is bad for the shoulders
An overhand grip on the face pull causes internal rotation which is bad for the health of your shoulders over time.

You don’t want to be doing this, especially if you do your face pulls as often as I’m going to recommend you do! You’d be accumulating a lot of repetitions in an internally rotated shoulder position with elevation. Not a good idea.

Instead, grab it in an underhand grip with your thumbs backward. This gives you the external rotation of the shoulder with elevation which is what we want.

the correct grip for the facepull is underhand with thumbs facing backward
The correct grip for the face pull is underhand with your thumbs pointed backward to get external rotation of the shoulder.


Travel is the track your hands and elbows take the rope or cable as you pull. There are two things you want to pay attention to here.

The first thing is: where are you pulling to? What’s the destination?

This should be easy, but it gets screwed up a whole hell of a lot!

This is a FACE pull.

So that means you’re pulling to your face, right? Right around your nose. My big nose is a nice target for me.

make sure to pull toward your face
True to its name, the face pull’s destination is your face. Not your clavicle, your chest or over your head.

It’s not a clavicle pull.

It’s not a chest pull.

It’s not an overhead pull.

It’s a face pull! So, you want to make sure that’s your destination.

The other important thing to pay attention to is the position of your hands and elbows at the end point of the movement.

What wins the race to the end point… your elbows or your hands?

The answer is: your hands.

People get this wrong all the time. They let their elbows win like this.

elbows should not beat hands in the facepull
When it comes to the end point of the face pull, the elbows should not be beating the hands like this.

You do not want your elbow beating your hand because it creates internal rotation with elevation of the shoulders yet again.

Instead the hands should be beating the elbows in a race to the back.

hands should go farther back than elbows in the face pull
To create the desired external rotation with elevation of the shoulders, the hands should be beating the elbows to the end point of the face pull.

What we’re trying to do is close down the back and open the chest.  Squeeze the shoulder blades, externally rotate, get the rotator cuff involved and allow the traps to pull and help.

The benefit of this exercise is driven by the rotator cuff.

If you’re having difficulty doing that I’ve got a couple of modifications that will help you reinforce it.


There are two great modifications for the face pull that will help you get even more out of this great exercise.

The first one will help you reinforce the rotator cuff as the driver of the exercise.

If you get down on the ground to perform the exercise, and you’ll find that if you lead with the elbows your hands can’t come anywhere close to the ground.  Instead, you’ll want to make sure your hands or at least the nubs of the rope are making contact with the ground with the elbows elevated.

Squeeze for a second or two, and come back up. Don’t let the hands drift. Keep them down in contact with the ground.

face pull on the ground helps reinforce leading with hands
Doing the face pull positioned on the ground can help reinforce that you need to lead with the hands.

This is not only a great way to feel the correct positioning for the face pull, it’s a fine way to perform the exercise.

The second variation I’ll show you improves upon the face pull by bringing the lower traps into the exercise in addition to all of the muscles the face pull already targets.

You do this by adding a raise of the arms at the end point of the movement.

The lower traps are really important for creating stability of the scapula as we raise our arms up over our head. Performing the face pull with this extra arm raise helps us give them some much needed attention.

It does require a little more strength, but it’s a modification that’s worth trying to do.

add arm raise into face pulls for lower traps
Adding an arm raise at the end point of the face pull helps incorporate the lower traps into this exercise.


A lot of people ask me how heavy they should load their face pulls and how often they should perform them.

Let’s talk about weight selection first.  The right weight is not so heavy that it’s pulling you forward, but not so light that the exercise becomes ridiculous.

This isn’t a corrective exercise so you don’t want to be limp with the cable.

However, you also don’t want to load it so much that you need extra momentum or a backward lean in order to move the weight. This is NOT a power move or an opportunity to demonstrate your strength.

You just want to load it enough to get a meaningful contraction in the muscles we’re trying to target.  You’re trying to strengthen weak muscles that are being compromised by over-dominant anterior chain muscles.

What about sets and reps?  Let’s put it this way.  If you’re going to do 12 reps of these, make sure it’s 12 sets of 1.

That’s the mentality.

Every single one of them has to be a good, solid contraction.

Squeeze, hold, raise up if you’re going to, come down, and rest. Reset and begin your next rep.

use enough weight in the face pull to challenge your muscles without pulling you forward
The face pull is best performed with a weight that is heavy enough to challenge the muscles you’re targeting without being so heavy it pulls you forward or so light that the cable is limp.

Now let’s talk about frequency.

If you’ve been following me on YouTube, I probably don’t need to tell you when to perform this exercise.

The answer is simple.


That’s correct. The face pull is so important and gives attention to so many important but underused muscles that you can perform it every single day.

The face pull is so important and gives attention to so many important but underused muscles that you can perform it every single day.

You’re not going to overtrain with these. You’re addressing a weakness, and counteracting the postural effects that this weakness has on you by doing the face pulls more frequently.

While there are no magic bullets in the pursuit of fitness and athleticism, the face pull is as close to one as we’re going to get! People who properly perform the movement have reported improved posture, elimination of neck, back and shoulder pain as well as a reduction in chronic headaches. Regardless of your training goals, you want to keep your postural muscles healthy, so throw in some face pulls at the end of every workout.


  1. Face pulls help improve posture and strengthen chronically weak muscles in the back and shoulders. The problem is that most people perform face pulls incorrectly.
  2. To correctly perform the face pull you need to set a high anchor point and perform the exercise from a high to low position. You want to create external rotation and elevation of the shoulder and avoid internal rotation with elevation, which is dangerous for the shoulder.
  3. A square stance is the best and most athletic position for the face pull because it makes it difficult for you to overload the exercise and forces you to use your balance and strength.
  4. The best grip position for the face pull is underhand, and you want to make sure that the rope or band is traveling toward your face, not anywhere else.
  5. There are two modifications for the face pull that will help you get more out of the exercise. Performing it on the floor will help you ensure your hands are beating the elbows to the end point of the movement.  Performing an additional arm raise at the end point of the movement helps involve the lower traps.
  6. When it comes to weight selection, it’s important not to overload or underload the face pull. Choose a weight that challenges the muscles you’re trying to target.
  7. I recommend doing face pulls every single day, because you are correcting chronic weaknesses in your body that are created by the typical rounded forward positions we adopt at work and while driving our cars.

As you can see, it’s not just what exercises you do but how you do them that matters the most.  Get a step by step ATHLEAN-X program based on your specific goals that will show you how to do every exercise for maximum benefit without risking injury. In other words, all gains and no pain!

Watch the YouTube version of this article
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