Face pulls aren’t the flashiest move, but they’re practical. They help strengthen the upper back, reinforce the rear part of the shoulder, and keep the joints healthy. That combination makes them a valuable part of most training programs.
Face pulls are a reliable, user-friendly way to work the upper back and the posterior shoulder. They’re great for shoulder health, and because they’re relatively easy to perform, they deserve a spot in many routines.
Common mistakes and how to fix them
General setup
It’s not wrong to use a pronated (overhand) grip, but I’m not a fan of it for this exercise. A overhand grip can push the shoulder into more internal rotation and narrow the space around the shoulder joint, which may contribute to impingement for some people. A safer, more comfortable setup uses a grip that keeps the shoulder in a better position.
Too much lower-back movement
A squared stance can allow some lifters to arch the lower back and flare the ribs. To minimize this, try a staggered stance or switch to a tall or half-kneeling position. Both options reduce unnecessary movement in the lower back.
Also watch head position. Excessive forward head posture is common; cueing can help, such as bringing the chin in slightly, or using a cue like “double chin” to keep the neck in a better line.
Adjusting to the lifter
There isn’t a one-size-fits-all approach. It’s important to tailor the exercise to the person’s needs, goals, and ability. With the face pull, I often set the pulling direction to come more from top to down to promote scapular retraction and depression. Some lifters may struggle due to patterns built from other activities (like lots of bench pressing) or long hours at a computer. In those cases, the movement may need to be adjusted to fit the individual.
Scapular motion
The goal is proper movement of the shoulder blades around the rib cage. Many people retract and depress the blades too early and then hold them there when extending the arms. The blades should move around the rib cage as you pull, with a subtle stretch felt as you extend the arms forward.
Face pull variations
Face pull to Y press
I got this variation from Zach Long. It looks simple but is actually quite challenging. It fires the posterior shoulder and upper back effectively and builds strength throughout the rear side of the shoulder group.
Face pull with band abduction
This variation, inspired by Dr. John Rusin, really engages the posterior cuff and the upper back, adding variety to the stimulus.
Programming tips
I like to include at least one rowing variation in nearly every training session—yes, even on lower-body days. Face pulls and rowing movements, in general, are areas most people benefit from doing more of. I focus on the feel of the exercise rather than lifting very heavy weight.
In practice, I often use higher reps for face pulls: typically 3–4 sets of 10–20 repetitions, 2–4 times per week. I tend to perform them toward the end of a session, but they also pair well with squats, deadlifts, or bench presses and can be done with every set (including warm-ups). They’re a great way to increase rowing volume without overloading the main lifts.
In short, face pulls are a dependable tool for building upper-back strength, protecting the shoulders, and supporting overall performance.
