Guide to the Face Pull Exercise: Cable & Banded Face Pulls
Face pulls are one of the most underrated yet effective exercises for improving posture, building upper-back strength, and keeping your shoulders healthy. They’re a staple in my fitness programming because they’re incredibly versatile and deliver results—whether you’re training in a gym or at home. Based on over 20 years of experience as an online fitness coach, I’m excited to break this exercise down for you, sharing insights that come directly from working with hundreds of women striving for their FITBODY goals.
What Are Face Pulls?
Face pulls are a pulling exercise that targets the muscles in your upper back, rear shoulders, and rotator cuff. These are the muscles that often get overlooked but are absolutely essential for good posture, balanced strength, and injury prevention. You can perform face pulls with a cable machine or resistance bands, making them adaptable to any workout setting.
How to Perform Cable Face Pulls
Setup:
- Attach a rope handle to a cable machine, positioning it at eye level.
- Select a moderate weight that allows you to focus on form and control.
Execution:
- Stand with your feet about shoulder-width apart, facing the cable machine.
- Grab the rope ends with an overhand grip, keeping your palms facing each other.
- Take a step back to create light tension in the cable.
- Pull the rope toward your face while keeping your elbows high and flared out.
- At the top of the movement, squeeze your shoulder blades together and focus on engaging your rear delts.
- Slowly return to the starting position, maintaining control throughout.
Tips for Proper Form:
- Keep your core braced and avoid arching your back.
- Maintain a neutral spine and relaxed neck.
- Focus on smooth, controlled movements—it’s not about how heavy you pull but how well you engage the targeted muscles.
How to Perform Banded Face Pulls
Setup:
- Anchor a resistance band to a sturdy surface at chest or eye level.
- Grab the ends of the band with both hands, ensuring there’s light tension when your arms are extended.
Execution:
- Step back slightly to create additional tension in the band.
- Follow the same motion as cable face pulls: pull the band toward your face with elbows high, squeeze your shoulder blades, and control the return.
Advantages of Banded Face Pulls:
- Resistance bands are portable, making this variation perfect for home workouts or travel.
- The resistance increases as you pull, providing a different challenge compared to cables.
Why Face Pulls Are So Important
1. Improved Shoulder Health
Many of my clients come to me with lingering shoulder pain or stiffness, often from years of desk work or repetitive motions. Face pulls strengthen the stabilizing muscles in your shoulders, helping to prevent injuries and improve overall function.
2. Posture Perfection
If you’ve ever caught yourself slouching, this exercise is for you. Face pulls counteract the forward shoulder roll that comes from sitting at a desk or looking down at your phone. They’re one of my go-to recommendations for better posture.
3. Upper Back Strength
Building strength in the traps, rhomboids, and rear delts isn’t just about aesthetics—it’s about balance. Strong pulling muscles help stabilize your shoulders, improve performance in compound lifts, and create a more balanced physique
4. Rehabilitation and Injury Prevention
Whether you’re recovering from an injury or trying to avoid one, face pulls are a staple. They strengthen often-neglected muscles that support shoulder health, making them an excellent prehabilitation tool.
Modifications and Variations
Seated Cable Face Pulls
Great for reducing lower-body involvement and focusing solely on your upper back and shoulders.
Single-Arm Face Pulls
This variation is excellent for addressing strength imbalances. It also allows for a greater range of motion on each side.
Kneeling Banded Face Pulls
Performing face pulls from a kneeling position increases core engagement, which can help with overall stability and alignment.
Face Pulls with External Rotation
Add a rotation to the end of the pull to further activate the rotator cuff. This is a fantastic way to enhance shoulder stability and control.
Frequently Asked Questions
1. How often should I do face pulls?
I recommend incorporating face pulls 2-3 times per week. They’re a great addition to upper-body days or as part of a posture-focused workout. If you’re dealing with shoulder issues, they can also be included in your warm-up routine.
2. Are face pulls good for building muscle?
Yes! While they’re not a primary mass-building exercise, face pulls target smaller muscles like the rear delts and traps, which add definition and balance to your physique. Plus, strengthening these areas supports bigger lifts like rows and presses.
3. Can beginners do face pulls?
Absolutely. Face pulls are beginner-friendly as long as you start with light resistance and focus on proper form. If you’re new to exercise, bands might feel less intimidating than cables.
4. Should I do face pulls every day?
While they’re not a high-intensity exercise, it’s best to give your muscles time to recover. Stick to 2-3 sessions per week for optimal results.
5. Are face pulls safe if I’ve had a shoulder injury?
Face pulls are often recommended for shoulder rehabilitation. However, it’s essential to use light resistance and maintain perfect form. If you’re recovering from an injury, consult a physical therapist or coach to ensure you’re performing them correctly.
6. Why do my traps feel sore after face pulls?
The traps are highly engaged during face pulls, especially the mid and lower portions. This is a sign you’re activating the right muscles, but if soreness persists, check your form to ensure you’re not overusing your upper traps.
Key Takeaways
- Equipment Options: Face pulls can be done with cables or bands, offering flexibility for gym and home workouts.
- Benefits: Strengthen your upper back, improve posture, and enhance shoulder stability.
- Form First: Focus on technique to get the most out of this exercise while avoiding strain.
- Variety: Experiment with seated, single-arm, or externally rotated variations to keep your routine fresh.
Face pulls might not be the flashiest exercise, but they are one of the most effective for upper-body health and balance. If you’re ready to see the difference, grab a band or head to the cable machine—and start pulling your way to better posture, stronger shoulders, and a FITBODY you’re proud of.
Scientific Support:
Edelburg, Holly. “Electromyographic Analysis of Back Muscles during Eight Different Exercises.” University of Wisconsin-La Crosse, 2016.
This study compares muscle activation in various back exercises, providing insights into the effectiveness of movements like face pulls in engaging upper back muscles.
Ibrahim, Rawan, et al. “Facial Electromyography during Exercise Using Soft Electrode Array: A Feasibility Study.” PLOS ONE, 15 Feb. 2024.
This research explores the use of electromyography to monitor muscle activity during exercises, highlighting the importance of proper technique in movements such as face pulls.
Snarr, Ronald L., and Jacob E. Esco. “Electromyographical Comparison of Traditional and Suspension Push-Ups.” Journal of Human Kinetics, vol. 49, 2015, pp. 59–68.
While focusing on push-ups, this paper discusses muscle activation patterns relevant to upper body exercises, offering context applicable to face pulls.
Andersen, Lars L., et al. “Electromyographic Comparison of Dumbbell Flyes and Bench Press.” Journal of Strength and Conditioning Research, vol. 24, no. 3, 2010, pp. 731–735.
This study examines muscle activation in upper body exercises, providing comparative data that can be related to the muscle engagement achieved through face pulls.