If You’re Not Doing Face Pulls Yet, Start Today

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If you aren’t already, I highly recommend you incorporate face pulls into your routine. It’s a really good strength exercise that primarily targets your rear delts and traps. It also works your rhomboids and the rotator cuff muscles in your shoulders.

After I switched up my routine, one of the new exercises I added was the face pull. I did it last week, and my rear delts really felt the impact. Yesterday, I hopped back on the machine and did a couple of sets again, and it felt great. Honestly, it almost felt like a healing session for my shoulders.

Like almost every exercise, it’s easy to get wrong, so here are some common mistakes you should avoid to get the best out of this movement:

Pulling Too Low: Most people tend to pull the rope down toward their chest or even lower. It’s highly recommended that you pull toward your face, as this engages the shoulders and rear delts much more effectively.

Dropping the Elbows: Avoid letting your elbows drop below shoulder level. Your elbows should stay in line with your shoulders or slightly higher throughout the movement.

Using Excess Weight: This is a classic mistake. Going too heavy makes you rely more on your biceps, and you’ll likely struggle to maintain proper balance and form. Use a moderate weight that challenges you while still allowing you to control the movement properly.

Wrong Shoulder Position or Grip: Avoid internally rotating your shoulders during the movement. A neutral grip with your palms facing each other is usually the best way to hold the rope attachment.

If you avoid these mistakes, you’re going to have a really solid session and see good results over time. Thank you for reading. I hope you add this exercise to your training if you haven’t already. And if you already do face pulls, let me know what you think in the comments.

Till next time. God bless.

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