Face Pulls - Cable, Band, Alternatives & Equipment Needed

Are you looking to strengthen your shoulders and improve your overall upper body strength? Face pulls might just be the exercise you need to add to your routine. This underrated exercise targets the rear deltoids, traps, and rotator cuff muscles, helping to improve posture and prevent shoulder injuries.

Face pulls are an effective exercise that primarily targets the rear deltoids, upper back, and rotator cuff muscles. This exercise is essential for improving shoulder stability, posture, and overall upper body strength. Here's a detailed overview of how to perform face pulls, the muscles involved, and their benefits.

How to do Face Pulls

1. Setup:
   • Attach a rope handle to a cable pulley set at head height.
   • Stand a few steps back from the machine, gripping the rope with both hands using an overhand grip.
2. Positioning:
   • Stand with your feet shoulder-width apart or staggered for stability.
   • Engage your core and lean back slightly (about 20 degrees) to maintain balance.
3. Execution:
   • Pull the rope towards your face, keeping your elbows high and out to the sides. Your hands should move towards your forehead.
   • Rotate your forearms upwards as you pull, ensuring that your upper arms remain parallel to the ground.
   • Squeeze your shoulder blades together at the peak of the movement.
   • Slowly return to the starting position while maintaining control throughout the movement.

Benefits of Face Pulls

• Improved Shoulder Health : Strengthens and stabilizes shoulder joints, reducing the risk of injury.
• Postural Correction : Helps combat muscular imbalances caused by excessive pressing movements, promoting better posture.
• Enhanced Upper Body Strength : Contributes to a balanced upper body, which is essential for overall strength and performance in various physical activities.
• Increased Muscle Activation : Engages multiple muscle groups, making it an efficient exercise for upper body training routines.

Tips for Effective Face Pulls

• Use a manageable weight to avoid using momentum, which can lead to improper form and potential injury.
• Ensure the cable height is appropriate; it should be at eye level to maintain proper mechanics throughout the movement.
• Focus on a controlled motion, emphasizing the contraction of the rear deltoids and upper back during the pull.

Incorporating face pulls into your workout routine can significantly enhance shoulder stability and overall upper body strength, making it a valuable addition for anyone looking to improve their fitness.

Face pulls are a versatile exercise that can be adapted to suit different equipment availability and training goals. Here are some common variations of the face pull:

Cable Face Pulls

This is the standard  face pulls version performed with a cable machine:

• Set the cable at head height
• Use a rope attachment
• Pull towards your face, keeping elbows high
• Focus on external rotation of the shoulders at the end of the movement

Band Face Pulls

For a more portable option:

• Secure a resistance band at head height
• Perform the movement as you would with cables
• Pull the band apart as it nears your face for added resistance.

Dumbbell Face Pulls

When cables or bands aren't available:

• Hinge at the hips until your torso is parallel to the floor
• Hold light dumbbells with arms hanging down
• Pull the weights up towards your collarbones
• Rotate your arms so your upper arms point towards the floor at the top.

High and Low Face Pulls

Varying the angle of the pull targets different muscles:

• High to low: Emphasizes the lats
• Low to high: Focuses more on the traps.

Two-Cable Face Pulls

For increased external rotation:

• Use two separate cables or bands
• This setup allows for greater emphasis on shoulder external rotation.

Chest-Supported Face Pulls

To maintain strict form and target specific angles:

• Use an incline bench for chest support
• This variation helps maintain the correct torso angle throughout the movement.

Kneeling Face Pulls Variations

To increase core engagement and stability:

• Tall kneeling: Challenges overall pillar stability
• Half kneeling: Provides asymmetrical stance for improved core control.

These variations allow you to target the posterior deltoids, upper back, and rotator cuff muscles in different ways, providing variety in your training and addressing specific needs or limitations.

If you're looking for alternatives to face pulls that target similar muscle groups, there are several effective exercises you can try. These alternatives focus on the upper back, rear deltoids, and rotator cuff muscles, promoting better posture and shoulder stability:

1. Band Pull-Aparts : This exercise involves pulling a resistance band apart horizontally, targeting the rhomboids, rear delts, and traps. It's a convenient option that can be done anywhere.
2. Rear Delt Flyes : Performed with dumbbells or on a machine, rear delt flyes work the posterior deltoids and upper back muscles. They involve extending the arms out to the sides while bent over or lying face down on an incline bench.
3. Wide Grip Bent Over Rows : This compound exercise targets the upper back, including the rhomboids and traps, by pulling a barbell or dumbbells towards your torso while bent over.
4. Wide Grip Seated Cable Rows : By using a wide grip, this variation emphasizes the upper back and rear delts, similar to face pulls.
5. Reverse Fly Machine : This machine-based exercise isolates the rear deltoids and upper back, providing a stable environment to focus on muscle contraction
6. YTW's : This exercise involves forming the letters Y, T, and W with your arms while lying face down, targeting the traps, rhomboids, and rear delts
7. Incline Dumbbell Face Pull : Performed on an incline bench, this variation allows for a greater range of motion and targets the same muscle groups as traditional face pulls.
8. Bent Over Barbell Face Pull : Similar to the dumbbell version, this exercise involves pulling a barbell towards your face while bent over, engaging the upper back and shoulder muscles.

These alternatives can be integrated into your workout routine to maintain variety and continue strengthening the same muscle groups targeted by face pulls.