How to Do Face Pulls: The Ultimate Shoulder Health Exercise

If you could only do one exercise for shoulder health, face pulls would be a strong contender. They strengthen the rear delts, external rotators, and mid-back muscles that most people neglect—the exact muscles that keep shoulders healthy and posture upright.

Yet face pulls are done wrong more often than right. Here's how to perform them correctly and why they deserve a permanent spot in your routine.

Why Face Pulls Matter

Modern life and typical gym routines create a predictable pattern:

• Too much pushing (bench press, overhead press, push-ups)
• Too much internal rotation (typing, driving, phone use)
• Not enough pulling, especially horizontal
• Weak rear delts and external rotators

This imbalance leads to:

• Rounded shoulders
• Shoulder impingement
• Rotator cuff problems
• Poor posture
• Decreased pressing strength

Face pulls directly target the weak links. They strengthen what's weak and stretch what's tight—in one movement.

Muscles Worked

Primary:

• Rear deltoids
• Infraspinatus and teres minor (external rotators)
• Middle and lower trapezius
• Rhomboids

Secondary:

• Biceps
• Rotator cuff stabilizers

The Proper Face Pull Setup

Cable Machine Setup

1. Attachment: Rope attachment (two-handled)
2. Height: Set cable at face height or slightly above
3. Grip: Grab rope with thumbs pointing toward you (neutral/hammer grip)
4. Stance: Stand facing the cable, feet shoulder-width or staggered
5. Distance: Step back until you feel tension with arms extended

Starting Position

• Arms extended toward cable machine
• Slight lean back (10-15 degrees) to create angle
• Core engaged
• Shoulders down, not shrugged up

Executing the Face Pull

The Pull

1. Initiate with elbows: Think about driving elbows back and out
2. Pull toward your face: Rope comes apart as you pull
3. High finish: Hands end up beside your ears
4. External rotation: As hands reach your face, rotate so thumbs point behind you
5. Squeeze: Hold the end position for 1-2 seconds
6. Shoulder blades: Should be pinched together at the finish

The Return

1. Control the weight back to start
2. Don't let shoulders round forward
3. Maintain tension throughout
4. Full extension without losing posture

Key Form Points

At the finish:

• Hands beside ears (not at chin or chest)
• Elbows high (at or above shoulder height)
• Thumbs pointing backward
• Shoulder blades squeezed together
• Upper arms externally rotated

This high finish with external rotation is what makes face pulls special. It's not just a row—it's a row with rotation.

Common Face Pull Mistakes

1. Pulling Too Low

Pulling to your chin or chest turns this into a row and misses the external rotation benefit.

Fix: Pull high. Hands should finish beside your ears, not your neck.

2. No External Rotation

Just pulling the rope to your face without rotating thumbs back.

Fix: As you pull, rotate your hands so thumbs point behind you at the finish. This engages the rotator cuff.

3. Using Too Much Weight

Ego loading leads to terrible form. Face pulls are a high-rep, moderate-weight exercise.

Fix: Drop the weight. If you can't hold the squeeze at the end, it's too heavy.

4. Shrugging Shoulders

Letting traps take over instead of rear delts and rotator cuff.

Fix: Keep shoulders down throughout. Think "shoulder blades in your back pockets."

5. Leaning Too Far Back

Excessive lean turns it into a full-body pull instead of isolating upper back.

Fix: Slight lean (10-15 degrees) is fine. If you're at 45 degrees, reduce weight.

6. Rushing Reps

Quick, jerky movements miss the point.

Fix: Slow, controlled reps. Squeeze for 1-2 seconds at the end of each rep.

Face Pull Variations

Band Face Pulls

Perfect for home training or warm-ups.

How to do it:

1. Attach band at face height (door anchor or around pole)
2. Same pulling pattern as cable version
3. Band tension increases through the movement

Best for: Home workouts, travel, warm-ups, high-rep sets.

Seated Face Pulls

Removes ability to use body momentum.

How to do it:

1. Sit on floor or bench facing cable
2. Legs extended or bent in front
3. Same pulling technique
4. Core must work harder to stay upright

Best for: Strict isolation, those who cheat with body english.

Single-Arm Face Pulls

Identifies and corrects side-to-side imbalances.

How to do it:

1. Use single handle attachment
2. One arm at a time, same pulling pattern
3. Free hand can brace against machine

Best for: Addressing asymmetries, mind-muscle connection.

Prone Face Pulls

Chest-supported version on incline bench.

How to do it:

1. Set incline bench facing cable machine
2. Lie face-down on bench
3. Pull toward your face
4. No body momentum possible

Best for: Strict isolation, those with lower back issues.

Face Pulls with Overhead Press

Combines face pull with external rotation press.

How to do it:

1. Perform standard face pull
2. At the top, press hands overhead while maintaining external rotation
3. Return to face pull position
4. Extend arms to start

Best for: Adding shoulder stability work, advanced trainees.

Programming Face Pulls

For Shoulder Health (Everyone)

• 2-4 sets of 15-25 reps
• 2-3x per week
• Light to moderate weight
• Focus on squeeze and control

As Warm-Up (Before Pressing)

• 2 sets of 15-20 reps
• Light weight
• Before bench press or overhead work
• Gets rotator cuff and rear delts activated

For Muscle Building

• 3-4 sets of 12-15 reps
• Moderate weight
• Slow eccentric (3 seconds down)
• Strong squeeze at top

For Posture Correction

• 3 sets of 20-25 reps
• Light weight
• Daily or near-daily
• Focus on scapular retraction

Supersets

Face pulls pair well with pressing movements:

• Bench press + Face pulls
• Overhead press + Face pulls
• Push-ups + Band face pulls

This balances pushing with pulling in real-time.

Face Pulls vs Other Upper Back Exercises

| Exercise | Primary Focus | External Rotation | |---|---|---| | Face Pulls | Rear delts, external rotators | Yes (main benefit) | | Rows | Lats, rhomboids | Minimal | | Reverse Flies | Rear delts | Minimal | | Pull-Aparts | Rear delts, mid-back | Some |

Face pulls are unique because they combine horizontal pulling with external rotation. This makes them particularly valuable for shoulder health.

When to Do Face Pulls

Best times:

• Before pressing movements (activation)
• After pressing movements (balance)
• On pull days (muscle building)
• Daily for posture correction

Minimum frequency: 2x per week if you do any pressing

Optimal frequency: 3-4x per week or daily with light weight

Face Pulls for Specific Goals

For Lifters/Pressing Athletes

Mandatory for anyone who bench presses or overhead presses regularly.

Programming:

• Before pressing: 2 x 15 (light, activation)
• After pressing: 2-3 x 15-20 (moderate)

For Desk Workers

Counter the forward-rounded posture from sitting.

Programming:

• Daily: 2-3 x 20 (light)
• Focus on squeezing shoulder blades
• Can do with band at desk

For Overhead Athletes (Swimmers, Throwers)

Critical for maintaining shoulder balance and preventing injury.

Programming:

• 3-4x per week
• 3 x 15-20
• Include in warm-up and post-workout

For Posture Improvement

Address rounded shoulders and forward head posture.

Programming:

• Daily: 3 x 20-25
• Light weight, focus on position
• Combine with thoracic mobility work

Common Questions

How much weight should I use? Light to moderate. If you can't do 15+ reps with perfect form and a squeeze at the top, it's too heavy.

Can I do face pulls every day? Yes, with light weight. Daily light face pulls are great for posture. Heavier muscle-building sets need recovery days.

Cable or band—which is better? Both work. Cables provide consistent tension; bands increase tension at contraction. Use what you have access to.

Why don't I feel it in my rear delts? Usually pulling too low or too heavy. Pull high (hands to ears), lighter weight, focus on the squeeze.

Can face pulls fix rounded shoulders? They help significantly when combined with chest stretching and thoracic mobility work. They strengthen what's weak; you also need to stretch what's tight.

The Bottom Line

Face pulls are one of the most valuable exercises for long-term shoulder health. They strengthen the rear delts and external rotators that are weak in almost everyone, while providing a stretch to the chronically tight internal rotators.

Do them often. Do them light. Focus on the high finish with external rotation and a hard squeeze. Your shoulders will thank you.

Pull to your face. Rotate your thumbs back. Squeeze hard. That's all there is to it.