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Exercise Library / Face Pull

Face Pull

The face pull strengthens the muscles in your upper back and the back of your shoulders.

Strength Training

What this exercise does

The face pull strengthens the muscles in your upper back and the back of your shoulders. That helps keep your shoulders from rounding forward.

At a glance

Body part
Back, Shoulders
Muscles worked
Rear Delts, Upper Back
Experience
Intermediate

How to do it

  1. Set a band or cable at about face height. Hold the ends with your palms facing down and step back until there is tension.
  2. Stand tall, arms straight in front.
  3. Pull the handles toward your face, with your elbows high and out.
  4. Finish with your hands beside your ears and your shoulder blades squeezed.
  5. Return slowly. Do 10 to 15 reps.

Common mistakes

  • Pulling to the chest instead of the face.
  • Leaning back.
  • Using too heavy a resistance.

Make it easier or harder

Make it easier

Use a lighter band or move closer to the anchor.

Make it harder

Pause for two seconds at the end of each pull.

Keep it safe

Secure the anchor first. A light resistance done well beats a heavy one done sloppily.

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