{"id":14172,"date":"2026-02-18T07:33:20","date_gmt":"2026-02-18T07:33:20","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=14172"},"modified":"2026-02-18T07:33:20","modified_gmt":"2026-02-18T07:33:20","slug":"face-pulls-done-right-can-be-an-essential-shoulder-exercise-for-muscle-health-strength","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=14172","title":{"rendered":"Face Pulls\u2014Done Right\u2014Can Be An Essential Shoulder Exercise for Muscle Health &#038; Strength"},"content":{"rendered":"<p><\/p>\n<div>\n<p>Muscle is vital to our health and physical appearance, but some take it to mean that every exercise you do needs to build it, and if it doesn\u2019t, don\u2019t do it. Specific exercises are also broken down to the nth degree, implying there is only one way to do them that counts.<\/p>\n<p>Face pulls are one exercise that straddles both worlds.<\/p>\n<p>The standard face pull is difficult to load heavily because the weight pulls you forward, making it hard to maintain balance. So, from a pure muscle-building standpoint, load is an issue. Like many exercises in the post-YouTube era, talking heads want to ensure you perform it the right way.<\/p>\n<p>The lifter is torn between not doing it because it doesn\u2019t build slabs of muscle and, when they do, being unsure whether they\u2019re doing it right. With the help of a few of my coaching friends, here\u2019s the lowdown on the face pull, which answers the question, \u201cDo face pulls belong in your program?\u201d<\/p>\n<p>Let\u2019s dive in.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"0Po47vvj9g4\"><iframe loading=\"lazy\" title=\"How To Do Cable Face Pulls\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/0Po47vvj9g4?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>What Are Face Pulls and Why Are They Important?<\/h2>\n<p>The cable face pull is an upper-body pulling exercise that targets the muscles responsible for <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/back-exercises\/10-upper-back-exercises-that-will-build-thickness-and-strength\/\" target=\"_blank\" rel=\"noopener\">shoulder health, posture, and upper-back strength<\/a>. \u201cFace pulls are intended to load the rear delts, mid-traps, and lower traps,\u201d explains Matt Wenning of <a href=\"https:\/\/wenningstrength.com\/?srsltid=AfmBOooAom2dR449sgQ3WBTNHb_0n2FOY6dSo1aIJoqvipEG9YmaUJZ-&amp;v=0b3b97fa6688\">Wenning Strength.<\/a> \u201cWhile reinforcing scapular retraction and external rotation, which are essential for long-term shoulder health.\u201d<\/p>\n<p>Using a rope allows your hands to move apart, which encourages shoulder external rotation. It isn\u2019t a \u201chow much weight can I yank?\u201d exercise. It\u2019s a quality-of-movement exercise that keeps your shoulders happy and supports stronger presses and pulls.<\/p>\n<h3>Step-by-Step Face Pull Technique<\/h3>\n<ol>\n<li>Set a cable pulley at the upper chest to eye level.<\/li>\n<li>Attach a rope handle and grab it with thumbs pointing back.<\/li>\n<li>Step back, brace your core, and keep a tall posture.<\/li>\n<li>Pull the rope toward your face, leading with your elbows.<\/li>\n<li>At the finish, separate the rope and rotate your hands back slightly.<\/li>\n<li>Pause briefly, then return slowly to the start.<\/li>\n<\/ol>\n<p><div class=\"youtube-embed\" data-video_id=\"ljgqer1ZpXg\"><iframe loading=\"lazy\" title=\"STOP F*cking Up Face Pulls (PROPER FORM!)\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/ljgqer1ZpXg?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>How to Perform Face Pulls with Perfect Form<\/h2>\n<p>When performed using the tips below, this exercise will improve your upper back endurance, enhance your posture, and support shoulder health. Done wrong, they turn into a sloppy cable biceps curl.<\/p>\n<p>Here\u2019s how to make every rep count.<\/p>\n<p><strong>Your Grip<\/strong><\/p>\n<p>Use a thumbs-down grip and hook your hands under the rope, keeping your thumbs free and pointing back toward you. This small change is huge because it takes the biceps out of the equation and shifts the load to the rear delts, upper back, and rotator cuff.<\/p>\n<p><strong>Where You Pull From Matters<\/strong><\/p>\n<p>Think of your elbows leading the movement, not your fists, and actively spread the rope apart as you pull.<\/p>\n<p><strong>Own The End<\/strong><\/p>\n<p>At the finish, you should achieve a clean 90\/90 \u201cgoalpost\u201d position, upper arms parallel to the floor, elbows bent close to 90 degrees, with your shoulder blades together.<\/p>\n<p><strong>Height Doesn\u2019t Matter<\/strong><\/p>\n<p>The height you pull to determines which muscle you want to focus on more, depending on your goals.<\/p>\n<ol>\n<li>Hands above your head: external rotators<\/li>\n<li>Hands at shoulder level: upper back<\/li>\n<li>Hands below shoulder level: posterior delts<\/li>\n<\/ol>\n<p>There\u2019s no single \u201ccorrect\u201d height. It depends on joint comfort and the muscles you\u2019re trying to light up. The cable\u2019s height also affects the feel of the exercise.<\/p>\n<ul>\n<li><strong>Lower cable position:<\/strong> more upper traps and lateral delts<\/li>\n<li><strong>Higher cable position:<\/strong> more upper back and rear delts<\/li>\n<\/ul>\n<p><strong>Range Of Motion<\/strong><\/p>\n<p>Each rep should move from arms fully extended, with the shoulder blades spread apart, to the shoulder blades together. Don\u2019t skip the protraction at the start or the retraction at the end because both are important for getting the most out of this exercise.<\/p>\n<p><strong>Slow Down<\/strong><\/p>\n<p>Lower the weight under control for 3\u20135 seconds. On the way down, lower from the shoulders, keep your elbows up, and let your hands travel slightly ahead of your elbows.<\/p>\n<p><strong>If The Weight Pulls You Forward<\/strong><\/p>\n<p>Go seated or chest-supported. If you\u2019re fighting to stay upright, you\u2019re no longer training the shoulders; you\u2019re just surviving the set.<\/p>\n<p><strong>The Two-Rope Solution<\/strong><\/p>\n<p>Athlean-X\u2019s Jeff Cavaliere suggests using two ropes to allow greater separation at the top, own the goalpost position, and further enhance shoulder external rotation. It\u2019s a solid option, but sometimes you may not have access to two ropes. If you want to do it their way, a single-arm face pull can an effective alternative.<\/p>\n<h2>Where Face Pulls Fit in Your Workout Program<\/h2>\n<p><a href=\"https:\/\/www.instagram.com\/thefitnessmaverick\/?hl=en\">Gareth Sapstead<\/a> (MSc CSCS) uses face pulls in his programs, but within reason. \u201cI don\u2019t see it as a magic corrective or shoulder panacea,\u201d says Sapstead. \u201cBut as a way to accumulate quality volume for rear delts, mid-traps, lower traps, and external rotators.\u201d<\/p>\n<p>Here\u2019s why face pull have a place in your workouts.<\/p>\n<p><strong>Trains Neglected Muscles<\/strong><\/p>\n<p>Face pulls strengthen the rear delts, mid and lower traps, rhomboids, and external rotators, which are critical for keeping the shoulders centered and moving well under load.<\/p>\n<p><strong>Pressing Supporter<\/strong><\/p>\n<p>Strong, stable shoulders press better. When the upper back and rotator cuff can control the shoulder at end range, you get better bar paths, smoother lockouts, and less joint irritation during heavy benching and overhead work.<\/p>\n<p><strong>Improved Posture<\/strong><\/p>\n<p>Face pulls reinforce the exact opposite of the rounded-shoulder, head-forward position many lifters adopt. <a href=\"https:\/\/www.instagram.com\/jasonleenaarts\/?hl=en\">Jason Leenaarts<\/a>, owner of Revolution Fitness And Therapy also likes face pulls for shoulder mobility issues. \u201cI\u2019ve found it to be an invaluable exercise for clients who complain about having tight shoulders,\u201d says Leenaarts. \u201dThat could be senior clients, clients who spend too much time at a desk, on their computers, and on their phones.\u201d<\/p>\n<p><strong>Volume-Friendly<\/strong><\/p>\n<p>Unlike heavy rows or aggressive pulling variations, face pulls deliver training stimulus without the grind. That makes them easy to plug in often, between pressing sets, at the end of workouts, or as part of warm-ups without draining your precious energy.<\/p>\n<h2>When Face Pulls DON\u2019T Belong in Your Program<\/h2>\n<p>Face pulls are usually loaded lightly; lifters often stop paying attention to scapular movement, elbow path, and shoulder rotation. \u201cIf the upper traps dominate or the elbows flare excessively, the exercise usually becomes junk volume,\u201d explains Sapstead. The result is a half-rep, biceps-dominant cable row that delivers little return.<\/p>\n<p>That\u2019s why face pulls have a high false-positive rate:<\/p>\n<ul>\n<li>You feel a burn<\/li>\n<li>Nothing hurts<\/li>\n<li>You assume they\u2019re helping<\/li>\n<\/ul>\n<p>But if you\u2019re not reaching actual external rotation, not fully protracting and retracting the shoulder blades, or letting the elbows drop, you\u2019re missing the benefits that make face pulls valuable. Face pulls reward precision, but they don\u2019t punish sloppiness as much as heavy rows do.<\/p>\n<p>Here are a few other reasons why face pull doesn\u2019t belong in your program.<\/p>\n<p><strong>You Overemphasize Upper-Back Volume<\/strong><\/p>\n<p>Lifters who run high volumes of rows, pull-aparts, rear-delt work, and upper-back focused accessories may already be covering the same bases. If that sounds like you, face pulls aren\u2019t harmful; they\u2019re just redundant.<\/p>\n<p><strong>A Band-Aid Solution<\/strong><\/p>\n<p>Face pulls won\u2019t fix poor pressing form, limited thoracic mobility, or a lack of overhead strength. \u201cThey\u2019re a support exercise, not a bandage,\u201d says Sapstead. \u201cThey don\u2019t \u2018fix\u2019 shoulders on their own, but they support pressing, overhead work, and long-term shoulder health when programmed intelligently.\u201d<\/p>\n<p>If you\u2019re performing face pulls but still benching with flared ribs, jammed shoulders, and sloppy bar paths, take a step back and fix what needs fixing.<\/p>\n<p><strong>If You Have Shoulder Pain<\/strong><\/p>\n<p>While face pulls are shoulder-friendly, they\u2019re not a universal green light. Active shoulder impingement, acute rotator cuff issues, or post-surgical restrictions may require a different exercise altogether.<\/p>\n<p>Bottom line: Face pulls are a tool, not a cure-all. When they\u2019re loaded, programmed well, and paired with sound pressing and pulling mechanics, they shine. When they\u2019re thrown in mindlessly, they\u2019re effectiveness fades.<\/p>\n<h3>Best Sets and Reps for Face Pulls<\/h3>\n<p>Face pulls are not a go hard or go home or an \u201cit\u2019s all you,\u201d bro type of exercise. It\u2019s best performed in the moderate-to-high rep range, to add pulling volume and improve muscular endurance. \u201cI like them for 15 reps or so,\u201d explains strength coach <a href=\"https:\/\/www.instagram.com\/drmiketnelson\/?hl=en\">Mike T. Nelson, Ph.D<\/a>. \u201cAs many do not move their upper arms back behind them very often due to the keyboard warrior position.\u201d<\/p>\n<ul>\n<li><strong>10\u201315 reps:<\/strong> Sweet spot for most lifters<\/li>\n<li><strong>15\u201320 reps:<\/strong> Great for shoulder health, and warm-ups<\/li>\n<\/ul>\n<p>The sets you perform depend on your goals and your current workout level. For warm-ups, you\u2019ll need no more than two sets; if face pulls are in your workout, 3-4 sets is a sweet spot.<\/p>\n<p><strong>Best Placement:<\/strong> As a warm-up\/primer before upper-body sessions. Face pulls work well when paired with the bench or overhead press, or at the end of upper-body days when increased pulling volume is needed.<\/p>\n<p><strong>Frequency:<\/strong> Two times per week works well for most lifters.<\/p>\n<p><strong>Progression:<\/strong> Instead of adding weight every week, progress by:<\/p>\n<ul>\n<li>Improving control at end range<\/li>\n<li>Increasing pause time<\/li>\n<li>Slowing the eccentric<\/li>\n<li>Changing your body position<\/li>\n<\/ul>\n<p>If the reps look better, you\u2019re progressing because mastery is an underrated form of progression.<\/p>\n<h2>The Verdict<\/h2>\n<p>Face pulls aren\u2019t flashy, and they don\u2019t add slabs of muscle; they\u2019re neither overrated nor magical. They\u2019re context-dependent.<\/p>\n<p>They work best when:<\/p>\n<ul>\n<li>The lifter understands scapular mechanics.<\/li>\n<li>They\u2019re paired with proper rowing, pressing, and overhead work.<\/li>\n<li>They\u2019re loaded conservatively and executed with intent.<\/li>\n<\/ul>\n<p>When performed with the form tips above in mind, face pulls become an effective upper back exercise for shoulder health that you can include in any program. They balance out heavy pressing and give lifters a way to train the small but critical muscles that keep the shoulders centered and resilient. That said, face pulls won\u2019t fix bad technique, replace rows, or compensate for poor programming.<\/p>\n<p>The lifters who last the longest aren\u2019t the ones who lift the heaviest or the fastest, but the ones who respect the finer details of lifting. Face pulls reward those details.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/shoulder-exercises\/face-pulls-the-essential-shoulder-exercise-for-muscle-health-posture-and-injury-prevention\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Muscle is vital to our health and physical appearance, but some take it to mean that every exercise you do needs to build it, and if it doesn\u2019t, don\u2019t do it. Specific exercises are also broken down to the nth degree, implying there is only one way to do them that counts. Face pulls are [&hellip;]<\/p>\n","protected":false},"author":236,"featured_media":14173,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-14172","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Face Pulls\u2014Done Right\u2014Can Be An Essential Shoulder Exercise for Muscle Health &amp; Strength - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=14172\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Face Pulls\u2014Done Right\u2014Can Be An Essential Shoulder Exercise for Muscle Health &amp; Strength - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Muscle is vital to our health and physical appearance, but some take it to mean that every exercise you do needs to build it, and if it doesn\u2019t, don\u2019t do it. 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