Stop Doing Face Pulls Like This! (SAVE A FRIEND)

  • Published: 23 May 2019
  • I’ve been saying it for some time now, “You need to do your face pulls!?” and it’s still 100% true!
    Face Pulls are one of the best exercises to help offset your poor posture, shoulder dysfunction and a host of other issues you likely face. While the face pull is simple to perform I’ve seen a lot of examples of people doing it incorrectly which will diminish the results you could be getting.

    Because of the angle of the movement it’s important to use the proper equipment, I recommend a band or cable machine as the line of resistance can be better controlled. These implements also offer the proper strength curve which is important.

    One of the most common errors I’ve seen when performing the face pull is the placement of the anchor point of the band, or the area of origin in the case of a cable machine. In order to properly target our rotator cuff and not turn the movement into a bastardized row or shrug we need to ensure that the anchor is positioned above your head. Often I see people pulling from chin level or even worse, chest height. This positioning puts too much emphasis on the muscles of the upper back almost removing the rotator cuff from the movement.

    Another common error is grip. Athletes should use an underhand grip as opposed to overhand. While performing the face pull it’s also important to make sure that you are taking a strong, stable athletic stance and leading with your hands and not your elbows. You never wants to lean backwards as this allows the lower back to contribute. If you find yourself doing this fault it’s likely because you’re making another common error… using too much weight.

    The weight you use on the face pull should be enough to get meaningful contractions in the target muscles for building strength but not so much weight that you need extra momentum or backward lean in order to move the weight. This is NOT a power move or an opportunity to demonstrate your strength.

    If you’re finding it hard to put your hands first, check out the video for a great tip you can perform from the floor to ensure you’re doing it right.

    Once you’ve mastered the basic face pull you can start implementing some modifications to help make the exercise even better. One of my favorite modifications is to perform the hands up (think over head pressing movement) at the end of the pull. Performing your face pulls this way engages all the muscles we want but also brings the lower traps into the mix to get them some much needed attention.

    Wether you’re going to perform the standard face pull or a modified version it’s important to do them correctly so you can get the results you want.

    if you’ve been following me on YouTube I don’t need to tell you when to perform this exercises…the answer is simple….everyday. That’s correct. The face pull is so important and gives attention to such under used muscles that you can perform it every single day.

    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. Wether you’re training for size, strength or to look good on the beach you always want to stay healthy so throw in some face pulls at the end of your workout.

    For a complete training program that not only trains you with the right accessory exercises to take your gains to another level faster, be sure to click on the link below to head to where you can start training like an athlete today.

    For more videos on everything from strength and building muscle to fat loss and pain relief, be sure to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published.

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Comments • 4 285

    ATHLEAN-X™   5 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Eamonn Barrett
      Eamonn Barrett  4 days back

      Love this exercise, thanks

    • Brian H
      Brian H  2 weeks back

      I have added face pulls to almost all of my workouts and kept the weights light. I had a winged scapula and bursitis and found that doing this exercise with one and a half reps for the extra squeeze very beneficial. Just wondering if you have tried applying this method and whether or not you would recommend just doing 12 sets of one, or if there is any added benefit of doing 12 sets of 1.5 ? Too much volume ?

    • Elmo's clothesline
      Elmo's clothesline  2 weeks back

      Hey, I'm short and my gym doesn't have an adjustable height cable machine. Do I just stand on a box or something or is it OK that the cable is anchored really high compared to myself?

    • Carl Gois
      Carl Gois  2 months back

      Awesome thanks dude. 👍

  • Jim English
    Jim English  1 days back

    Does the hieight of the resistance band supposed to be high up aswell because Jeff did it at medium height

    • Sean McDonald
      Sean McDonald  2 days back

      Chris Hemsworth borrowed Jeffs shirt . . . . .

        STEVE DRIVER  3 days back

        Thanks heaps mate, finally a video that addresses the correctness, you're a legend.

        • Yousuf Shah
          Yousuf Shah  4 days back

          I’ve never seen him this enthusiastic about any other exercise lol. Thankyou Jeff

          • Kevin Corcoran
            Kevin Corcoran  4 days back

            Funniest intro EVER!!! Hahahahahahaha!

            • david hampton
              david hampton  5 days back

              Hey Jeff, i don't always have access to cables and would like to mix this into my workday at the office or home to help with posture. You think i could do a isometric variation of like a "low push up plank"? Or maybe especially if i put my hands on some yoga blocks or something i can get deeper in the hold.

              • Kathy Lopatowski
                Kathy Lopatowski  5 days back

                2nd time I’ve done these in your corrected form & I’m totally feeling the difference. Had to drop the weight considerably to be able to do the lift at the end but I love the definition & strength it’s going to give in the end result!

                • SM
                  SM  5 days back

                  The fridge in the back is looking a little empty, do you have any recommendations for drinks to have post work out?

                • Prathamesh Bhambure
                  Prathamesh Bhambure  5 days back

                  This video is legendary.

                  *You hear that, alien watching it in the year 2207?*

                  • x y z
                    x y z  5 days back

                    He looks like Singed of League of Legends

                    • randy goins
                      randy goins  5 days back

                      Does anyone use a 36-inch rope to do a face pull? I'm thinking about getting one but not sure if it will be effective. Any advice is appreciated.

                      • Ken Fergus
                        Ken Fergus  5 days back

                        Please show some home workout with free weights

                        • rondovk
                          rondovk  6 days back

                          Love u jeff

                          • jenae turner
                            jenae turner  6 days back

                            Bro you even bro, bro?

                            • Dylan Gy
                              Dylan Gy  6 days back

                              Your hand really be the length of your forearm away from your elbow sometimes

                              • Poonam Nehra
                                Poonam Nehra  6 days back

                                Bhosdi k Hindi main bol liya kar

                                • BTrix3D
                                  BTrix3D  7 days back

                                  Son: Dad, why is my sister's name rose?
                                  Jeff: because your mother loved roses.
                                  Son: Thanks dad.
                                  Jeff: No problem Face Pulls.

                                • matt herod
                                  matt herod  7 days back

                                  Toshiki Yamamoto swears by upright rows and he is way stronger and athletic than you. if you don't believe me watch his training videos. Upright rows they are a great exercise if you have the proper shoulder mobility.

                                  • mr frank
                                    mr frank  7 days back

                                    0:56 too much information bro.

                                    • Astral Alundra
                                      Astral Alundra  7 days back

                                      If the rope ain’t breaking your ain’t doin face pulls

                                      • Azor Ahai
                                        Azor Ahai  1 weeks back

                                        why is your refrigerator is empty

                                        • Joseph Lau
                                          Joseph Lau  1 weeks back

                                          You could also do this by bringing the two machine arms to the center with regular handle attachments.

                                          • Hala
                                            Hala  1 weeks back

                                            Please tell me.. when we do it on the ground isn’t it angled down unlike what you were discussing with us before????? Need answer soon I’m adding it to my program

                                            • Mark Gibson
                                              Mark Gibson  1 weeks back

                                              What muscles does it work

                                              • Rick Maldoo
                                                Rick Maldoo  1 weeks back

                                                I underhand grip my wife by her ankles and square up, and face pull with external rotation and elevation, my marriage thanks you.

                                                • Gerald Byington
                                                  Gerald Byington  1 weeks back

                                                  Thanks for your great work. I was doing this wrong and my shoulder was popping. Now it feels much better with my thumb pointing backwards and my hands further back ten elbows

                                                  • fashionbutterfly
                                                    fashionbutterfly  1 weeks back

                                                    I did this exercise for the first time today at the gym, and did it TOTALLY WRONG. Well, now I know I should have watched this first. :P

                                                    • Trump-a-Tron 6000
                                                      Trump-a-Tron 6000  1 weeks back

                                                      That thing that jumps out of the egg in the movie "Alien" approves of this video.


                                                      • Mikeetron
                                                        Mikeetron  1 weeks back

                                                        Lmaoooo nice intro

                                                        • Filip Roh
                                                          Filip Roh  1 weeks back

                                                          I grab it overhand and than rotate my palms throughout the movement so thumb is facing back like Jeff did it

                                                          • Joku vaan :D
                                                            Joku vaan :D  1 weeks back

                                                            My gym have only one rope XDDD

                                                            • dizaztohr
                                                              dizaztohr  1 weeks back

                                                              "stil no face pulls" > LOLMAO

                                                              • V1kte
                                                                V1kte  1 weeks back

                                                                How good, if any, are facepulls with one rope? My gym only has one, and even for my narrow feminine shoulders it's really short, I hit my nose well before my maximum range of shoulder movement, and I have to keep my elbows bent in acute angle all the time.

                                                                BTW, saw a girl who was pretty much doing the 1st wrong variation, except seated and with straight wrists. She looked much more experienced gym-goer than me so I didn't bother her.

                                                                • Al Gallucci
                                                                  Al Gallucci  1 weeks back

                                                                  As always thanks for sharing your knowledge and experience.

                                                                  • johnathan 173
                                                                    johnathan 173  1 weeks back

                                                                    Is it true the bands never pop?I always feel like it's going to

                                                                    • Johnny Doggs
                                                                      Johnny Doggs  2 weeks back

                                                                      Jeff you got to be one of das greatest humans alive!

                                                                      • Pretty Boy Mo
                                                                        Pretty Boy Mo  2 weeks back

                                                                        Is it okay to crouch down a bit to stay grounded?

                                                                        • NateO123
                                                                          NateO123  2 weeks back

                                                                          Jeff, I know you must get countless comments like this, but I still need to tell you that you have essentially saved me. This recommendation has been fixing so many things that had been wrong with me, including a shoulder issue that I have had that physical therapy has attributed to a weak lower back. I've only been incorporating this for two weeks and the results are insane, I feel amazing! I wish I could meet you and shake your hand. You do incredible work and give out priceless information for free, you are a saint of fitness. I intend to invest in some of your products and potentially a program when I have the at home equipment someday to give back to the unbelievable fitness world that you have built. I cannot believe that someone like you exists, giving away for free what many charge for by the session. From the bottom of my heart thank you for what you do, I believe I am one of so many that has been able to benefit from the amazing work that you do.

                                                                          • Chris_ MT09
                                                                            Chris_ MT09  2 weeks back

                                                                            Bought my own plates to micro- load
                                                                            Bought by own collars, springs are terrible

                                                                            Probably buying my own ropes

                                                                            • Brian H
                                                                              Brian H  2 weeks back

                                                                              I have added face pulls to almost all of my workouts and kept the weights light. I had a winged scapula and bursitis and found that doing this exercise with one and a half reps for the extra squeeze very beneficial. Just wondering if you have tried applying this method and whether or not you would recommend just doing 12 sets of one, or if there is any added benefit of doing 12 sets of 1.5 ? Too much volume ?

                                                                              • ODDFATHER
                                                                                ODDFATHER  2 weeks back

                                                                                His teaching is clear and all falls into place great teacher

                                                                                • quoc thinh le
                                                                                  quoc thinh le  2 weeks back

                                                                                  i very like your videos

                                                                                  • Franck Oliver
                                                                                    Franck Oliver  2 weeks back

                                                                                    Used the two ropes at the gym this morning and it felt great... to have everyone looking at me like I really knew what I was doing 😂😂
                                                                                    The extra push at the end is awesome. I steel feel those muscles burning 4 hours later

                                                                                    • Seth Eden
                                                                                      Seth Eden  2 weeks back

                                                                                      How did you know I'm doing face pulls today?!?!?! LOL

                                                                                      • strong island
                                                                                        strong island  2 weeks back

                                                                                        I don't wanna lose my Anthrax rotation concentrally

                                                                                        • Robert Le Cornu
                                                                                          Robert Le Cornu  2 weeks back

                                                                                          He'll wear that badge proudly ...Doesn't own a shirt

                                                                                          • Papa Joe
                                                                                            Papa Joe  2 weeks back

                                                                                            I feel like i could pluck his bicep off his arm and eat it like a fruit