You’re probably thinking, “Face pulls? Really, Tony? That’s today’s topic? What’s next—Krebs cycle, Osmium uses, or guessing who wins this season of The Bachelorette?” I get it. Face pulls aren’t the flashiest exercise, but I don’t believe a workout has to be entertaining to be effective. I want people to get results and stay healthy, and face pulls help with both.
Face pulls are surprisingly effective
These moves have been a staple in my programming for years, for myself and for clients. I try not to play favorites, but I’ve usually included them in some form in nearly every plan. They’re user-friendly and highly effective for strengthening the upper back and rear shoulder area, and for supporting shoulder health. That’s pretty compelling.
If I had to rate their appeal, they’d rank up there with the things I value most in training, even with a bit of humor in the mix. Still, there are a few common mistakes to watch for and correct.
General setup
It isn’t inherently wrong to use an overhand grip, but I’m not a big fan of pronated grips here. They can push the shoulder into a more internally rotated position and squeeze the space around the acromion, which may predispose some people to shoulder impingement. My preferred approach is to use a grip that keeps the wrists neutral and the shoulders more in a natural position.
Too much lower back movement
A squared stance isn’t necessarily wrong, but it can let some lifters drive through the lumbar spine and cause rib flare. The fix is simple: switch to a staggered stance, or stand tall or in a half-kneeling position. Both options limit unnecessary movement from the lower back.
Note on head position
Forward head posture is common too. A quick fix is to cue people to stop jutting their head forward, and to either gently tuck the chin (like giving themselves a subtle double chin) or place a tennis ball under the chin to promote better alignment.
Adjusting to the lifter
There isn’t a one-size-fits-all approach to any exercise. As coaches, we should tailor and pace each movement to fit the needs, goals, and abilities of our clients. For face pulls, I often pull with a top-to-down vector to encourage scapular retraction and depression. Some lifters, however, face challenges due to a variety of factors—pattern overload from too much pressing, long hours at a desk, or other postural issues. In those cases the setup may need to be adjusted.
Scapular motion
We want smooth, shoulder-blade movement around the rib cage throughout the exercise. Many people retract and depress the blades when pulling toward the face, but then hold them there as the arms extend. The goal is for the shoulder blades to move around the rib cage, with a slight, subtle stretch felt as you extend the arms forward.
Face pull variations
Face Pull to Y Press
This variation, popularized by Zach Long, looks simple but is surprisingly challenging. It activates the rear shoulders and upper back, and it’s excellent for building strength in the posterior chain.
Face pull with band abduction
Inspired by Dr. John Rusin, this variation also fires up the rear cuff and the entire upper back, offering a different stimulus.
Programming tips
I try to include at least one rowing variation in almost every training session—even on lower-body days. Face pulls and rowing, in general, are moves most people can’t do enough of. I focus on the feel of the exercise more than lifting very heavy weights. I tend to favor higher reps, typically 3–4 sets of 10–20 reps, 2–4 times per week. I usually perform them as a standalone finisher at the end of a session, but I also like pairing them with squats, deadlifts, or bench pressing and doing them with every set (even warm-ups). They’re a great way to increase rowing volume, but because they’re relatively low-intensity, they won’t compromise performance on the big lifts.
Pants optional.
Team Colton, baby!
