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Stop Doing Face Pulls Like This! (SAVE A FRIEND)

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Rating: 4.0; Vote: 1

ve been saying it for some time now, -You need to do your face pulls? - and it-s still 100% true! Face Pulls are one of the best exercises to help offset your poor posture, shoulder dysfunction and a host of other issues you likely face. While the face pull is simple to perform I-ve seen a lot of examples of people doing it incorrectly which will diminish the results you could be getting. Because of the angle of the movement it-s important to use the proper equipment, I recommend a band or cable machine as the line of resistance can be better controlled. These implements also offer the proper strength curve which is important. One of the most common errors I-ve seen when performing the face pull is the placement of the anchor point of the band, or the area of origin in the case of a cable machine. In order to properly target our rotator cuff and not turn the movement into a bastardized row or shrug we need to ensure that the anchor is positioned above your head. Often I see people pulling from chin level or even worse, chest height. This positioning puts too much emphasis on the muscles of the upper back almost removing the rotator cuff from the movement. Another common error is grip. Athletes should use an underhand grip as opposed to overhand. While performing the face pull it-s also important to make sure that you are taking a strong, stable athletic stance and leading with your hands and not your elbows. You never wants to lean backwards as this allows the lower back to contribute. If you find yourself doing this fault it-s likely because you-re making another common error- using too much weight. The weight you use on the face pull should be enough to get meaningful contractions in the target muscles for building strength but not so much weight that you need extra momentum or backward lean in order to move the weight. This is NOT a power move or an opportunity to demonstrate your strength. If you-re finding it hard to put your hands first
Date: 2022-04-22

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Comments and reviews: 10

Robert
Lol I get so much slack at the gym, every gym I go to, yup I-m looking for two to ropes, that-s the easy part. Every gym has 2 different lengths, and it-s only by about 2 inch-s. Anyway walking around looking for 2 the same asking to change out with someone using one. after all that I-m doing my thing, and never fails someone is irritated cause I-m using 2. that it-s not necessary.
Not to forget I use the same 2 ropes to pull down and back behind for triceps! Jeff-s got a video on that too. Anyway I can tie up 2 ropes for 30 minutes easy!
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Steve
Very dangerous if you have shoulder issues and do incorrect form. If you do it the number of days jeff recommenced, incorrectly, and have existing shoulder issues your shoulders are done. I tried to correct my skull crusher form with jeff vid, and boom, likely slightly torn labrum. Slight position changes make all the difference. If you don-t have anyone to correct you in real time, be careful
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Jinping
hmm. I'm not sure that is a good idea to have your associate faking a jerk off, then you appear by his side, bare-chest, the camera exposing the upper body but cutting below the navel. It feeds thought that you are fully naked as it should be in antique gymnasia. Great thought for female athletes or gay athletes. But repulsive to straight non-woke men such me.
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cachememory
What about if you want to train your back of your shoulder? The way you explained the correct exercise only trains the front shoulder. You talk about internal rotation of your shoulders with elevation of your arms overhead. What's so bad about that?
Another question: Can I lean back to accumulate a more heavy weight?
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Tim
If you have no access to a gym but only have some stuff at home (in my case a pull up bar, trx, 10 kg adjustable dumbell, joga mat. And some cheap recistance bands) what would you advise? Do face pulls with recistance bands or trx or should i do different exercises for the same muscles? rows and exorotation with bands?
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Stephanie
Do proper face pulls work any of the anterior muscles at all? After doing them I found my pec muscles a little sore and wonder if I am doing something wrong. I watched your video twice in hopes I am doing them properly as my physical therapist is as thorough as you guys are-
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Alex
Jeff - I tried to have my gym order a separate rope cable attachment, but they declined. I have a double cable matrix machine. if I use one of these in each hand and go through the same motion, will it have a similar effect as if I was using 2 rope attachments on the same cable?
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kotk05
When I first started going to the gym, I would see people doing face pulls like Jeff does in 6: 04, I thought they looked goofy and maybe they were going to hurt themselves. So I stayed away from it. But after watching this video, I will give them a chance now. Thanks
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Michael
Can this not be done with a seated row machine? Thereby giving you the ability increase the weight? Rock climbers do this exercise constantly. but we don't use the grip you use! It's actually a movement you do very frequently climbing harder routes.
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Connie
OMG! Such a great sense of humor and great video all around! I am a woman and yet I find these videos excellent to keep on on top of my game. Thank you so much Jesse for you great sense of humor and to Jeff for always keeping it REAL!
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