The face pull is an exercise you will see few and far between in a gym which is a huge shame as this exercise is one of the dark horses in strength training for posture and targeting improved shoulder function. Many people train the muscles they can see in the mirror more than those they can’t; this will often compromise long term shoulder health. The face pull can be done even if you are suffering with shoulder pain, have in the past or don’t ever want to in the future. This unique movement, pulling your arms toward you while rotating them up, targets your back’s typically weak scapular muscles, which stabilize your shoulder joints.
The Benefits of this exercise are that it strengthens your rear deltoids and lower traps, pulling your upper body into its natural alignment, with the shoulder blades back and down.
How to perform correctly:
- Stand with a staggered wide stance to ensure you have a solid base to work from.
- Maintain an upright posture throughout the movement ensuring you do not lean back.
- Pull the cable (which should be set around chest height) up and inwards toward your face squeezing your shoulder blades together (Pronated Grip).
- Extend the arm under control.
- Repeat for 8 to 12 repetitions 3 times.
- Keep your chin up to maintain an upright posture.