Hey, you! Do Face Pulls!!

Not everybody needs to do Face Pulls but when the majority of our time is spent in a rounded shoulder position then doing exercises that strengthen the opposing muscle groups is definitely recommended.

The Face Pull is just that!

Working the muscles at the rear if the shoulder (Posterior Deltoid), upper back (traps) and the front of the arm (biceps) they are perfect for strengthening muscles that become long and weak from slouched posture.

Here are 3 excellent ways to perform Face Pulls in a gym or at home.

Banded Face Pulls

*Ensure the band is undamaged and anchored to a secure surface before attempting. A snapped band could be very dangerous when being pulled at your face!!

Using a split stance, with the band anchored at chest level, pull the band towards the forehead and thumbs towards the temples. Keep the elbows high and finish the movement with the wrists neutral. Avoid the urge to flex the wrist.

TRX Face Pulls

Holding the TRX handles at the temples step forward until there is a slight backward leans in the body. Keep the core braced and glutes clenched. Lower yourself until your arms are straight and then pull the hands towards the side of the head. Keep the elbows high and avoid flexing the wrist.

Cable Face Pulls

As per the Banded Face Pulls but the weight here will remain constant (the tension on the band increases at it lengthens – 15kg here will always be 15kg). Using the rope attachment to avoid hitting your forehead.

For all of these variations aim for 2-3 sets of 12-20 reps using a weight, angle or band that allows you to hit within that rep range. Rest for 30-45s between sets.

Now, go to the gym and try it. Please let me know how you feel performing them.

Your Coach,

Mark