Stop Doing Face Pulls Like This! (SAVE A FRIEND)

  • Published: 23 May 2019
  • I’ve been saying it for some time now, “You need to do your face pulls!?” and it’s still 100% true!
    Face Pulls are one of the best exercises to help offset your poor posture, shoulder dysfunction and a host of other issues you likely face. While the face pull is simple to perform I’ve seen a lot of examples of people doing it incorrectly which will diminish the results you could be getting.

    Because of the angle of the movement it’s important to use the proper equipment, I recommend a band or cable machine as the line of resistance can be better controlled. These implements also offer the proper strength curve which is important.

    One of the most common errors I’ve seen when performing the face pull is the placement of the anchor point of the band, or the area of origin in the case of a cable machine. In order to properly target our rotator cuff and not turn the movement into a bastardized row or shrug we need to ensure that the anchor is positioned above your head. Often I see people pulling from chin level or even worse, chest height. This positioning puts too much emphasis on the muscles of the upper back almost removing the rotator cuff from the movement.

    Another common error is grip. Athletes should use an underhand grip as opposed to overhand. While performing the face pull it’s also important to make sure that you are taking a strong, stable athletic stance and leading with your hands and not your elbows. You never wants to lean backwards as this allows the lower back to contribute. If you find yourself doing this fault it’s likely because you’re making another common error… using too much weight.

    The weight you use on the face pull should be enough to get meaningful contractions in the target muscles for building strength but not so much weight that you need extra momentum or backward lean in order to move the weight. This is NOT a power move or an opportunity to demonstrate your strength.

    If you’re finding it hard to put your hands first, check out the video for a great tip you can perform from the floor to ensure you’re doing it right.

    Once you’ve mastered the basic face pull you can start implementing some modifications to help make the exercise even better. One of my favorite modifications is to perform the hands up (think over head pressing movement) at the end of the pull. Performing your face pulls this way engages all the muscles we want but also brings the lower traps into the mix to get them some much needed attention.

    Wether you’re going to perform the standard face pull or a modified version it’s important to do them correctly so you can get the results you want.

    if you’ve been following me on RUclip I don’t need to tell you when to perform this exercises…the answer is simple….everyday. That’s correct. The face pull is so important and gives attention to such under used muscles that you can perform it every single day.

    While there are no magic bullets in the pursuit of fitness and athleticism the face pull is as close to one as we’re going to get. People who properly perform the movement have reported improved posture, elimination of neck, back and shoulder pain as well as a reduction in chronic headaches. Wether you’re training for size, strength or to look good on the beach you always want to stay healthy so throw in some face pulls at the end of your workout.

    For a complete training program that not only trains you with the right accessory exercises to take your gains to another level faster, be sure to click on the link below to head to where you can start training like an athlete today.

    For more videos on everything from strength and building muscle to fat loss and pain relief, be sure to subscribe to our channel here on RUclip via the link below and turn on your notifications so you never miss a new video when it’s published.

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Comments • 4 139

    ATHLEAN-X™   4 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Carl Gois
      Carl Gois  2 weeks back

      Awesome thanks dude. 👍

    • Ryan Dravinski
      Ryan Dravinski  2 weeks back

      @Carl Gois if possible and if the rope is long enough try hooking it in the middle and grabbing the ends

      Or possibly find the distance between hand to hand in that position and keep that distance between two dumbells and tie a knot around the top of the shaft of one and then the other one, with right distance inbetween. Then tie the rope back to itself midway up and grab the 10lb dumbells to use

    • Carl Gois
      Carl Gois  2 weeks back

      Hey Jeff, only have 1 rope in my gym. Can I do this exercise one arm at a time? Live your videos truly inspirational. Big ups from Toronto Canada. 👍👍

    • Shukri Salam
      Shukri Salam  4 weeks back

      Bro you're full off shit

    • Ryan Dravinski
      Ryan Dravinski  4 weeks back

      Does Jeff have gym clothing that has his YouTube on it? I would totally wear it while doing facepulls.

  • Michele Hadley
    Michele Hadley  3 hours back

    Great video! Is there a way to do this exercise with dumbbells?

    • Sergio Cárdenas Reyes
      Sergio Cárdenas Reyes  13 hours back

      I love this.

      • Joker
        Joker  1 days back

        He sure was pulling something!

        • Alex Liptak
          Alex Liptak  2 days back

          I like these but have trouble with left shoulder. I had labrum surgery on that shoulder and developed arthritis in that shoulder which limits my range of motion on that side. Any hints for me to help me do this exercise better

          • Matthew Thomas
            Matthew Thomas  2 days back

            All of your videos are extremely helpful and funny as hell!!

            • Krigi
              Krigi  2 days back

              I love the fact that that even though the subject is important and people should pay close attention to the information, Jeff puts in that extra fun bit to get the people paying attention and not just: " HI DO THIS THIS WAY, AND YOU CAN ALSO TRY THIS FOR THIS, THANK YOU BYE" This should be also used in schools I imagine, anyway love your work, just tried 2 excercises from your lover pecks video, and that was amazing. I am telling you people, when you listen, understand and then do, you will get results.

              • Doston E
                Doston E  2 days back

                0:21 Jesse doing the dirty exercise

                • Ignacio SA
                  Ignacio SA  2 days back

                  "Stop doing this! Stop doing that!" You're not my mom, leave me alone!! - runs to the bedroom and slams the door shut

                  • Erik Meskanen
                    Erik Meskanen  2 days back

                    Whoa, I've bren doing it wrong all time long. I've been hitting tye face pulls with nternal rotation with elevation since my elbows have been the driver of this exercise. Need to focus on getting my hands all the way back and lift up and down from now on. Thank you Athleanx!

                    • FredIsHackingSweet
                      FredIsHackingSweet  2 days back

                      Laying on the ground changes the angle to the same as lifting from low to high which is exactly what he said was wrong at the beginning due to pulling into internal rotation of the shoulder ?

                      • Brett Taylor
                        Brett Taylor  3 days back

                        I have NEVER felt a pump in my rear delt until trying these face pulls with this technique... and the raise up for the lower traps, THANK YOU Jeff

                        • Chris Havok
                          Chris Havok  3 days back


                          • Matt Griffin
                            Matt Griffin  3 days back

                            how far away should you stand?

                            • FromBeToReality
                              FromBeToReality  3 days back

                              THUMBS UP!!!
                              then watch!!!

                              EDUTAINING CONTENT FOR FREE!!!!

                              BLESS YOU MISTER AX!!!!

                              • Tony Lavelle
                                Tony Lavelle  3 days back

                                Thank you, Jeff, intelligent, trustworthy and professional as always. You are my favourite online coach

                                • Nathan Fishermen
                                  Nathan Fishermen  3 days back

                                  Funnily enough, I used to watch these prior to beginning my training as a physiotherapist, now that I know all the terms used I can finally understand what he is saying.

                                  • Alex VanDeVoorde
                                    Alex VanDeVoorde  3 days back

                                    Imagine Jeff standing out in the desert and dropping a nuke rite on his head 😂

                                    • vibes
                                      vibes  3 days back

                                      Jeff is so big he doesn't drink the drinks on the bottom shelf in the back

                                      • vibes
                                        vibes  3 days back

                                        Jeff is so big he doesn't use the product on the lower shelf in the back

                                        • Pretty ILL
                                          Pretty ILL  3 days back

                                          I'm so glad I found your channel. I observe so many ppl doing exercises incorrectly, and my fat ass need to make my workouts count. I'm the one watching Jeff's videos before I start my workout lol

                                          • Noor Wafai
                                            Noor Wafai  3 days back

                                            Jesse is so hot and nobody talks about it. That's the true scandal.

                                          • Dwaine Higgins
                                            Dwaine Higgins  4 days back

                                            I’m lucky in that my gym has 6 ropes. Obviously I make sure to use all of them to follow along with Jeff’s recommendations. 😐

                                            • Tej T20
                                              Tej T20  4 days back

                                              Absolutely loved this video💪

                                              • R E
                                                R E  4 days back

                                                Where can I buy the "Sled" rope at 3:19 ? any amazon links will be great!

                                              • Jason Huff
                                                Jason Huff  4 days back

                                                Thank you Jeff.
                                                ( and Jesse. )

                                                • jose galvan
                                                  jose galvan  4 days back

                                                  I have learned a lot about what to do and NOT to do to build more muscle thanks for all your tips YOU THE BEST!!!!!! 😎👌🏼👍🏼

                                                  • PPP Pugh
                                                    PPP Pugh  5 days back

                                                    A great nose-pull exercise. Got it.

                                                    • Tatiana Racheva
                                                      Tatiana Racheva  5 days back

                                                      It’s such a brilliant move to have a comic relief character. This is why I love YouTube and your channel.

                                                      • Terry Sutton
                                                        Terry Sutton  5 days back

                                                        Perfect tutorial. Most people do have weak rear delts and upper back and you can see that their posture if affected by that. This tutorial is perfect. I've used face pulls with clients to improve their posture and to strengthen their rear delts. It does work if done correctly as the video shows. I've seen some pretty crazy ways of doing the face pull. There is only one way, the correct way and this video shows you that.

                                                        • Ivan Alvarez
                                                          Ivan Alvarez  6 days back

                                                          Hey Jeff every time I do face pulls I hear a pop from my right shoulder should I be worried? Any way I can check it?

                                                          • Ivan Alvarez
                                                            Ivan Alvarez  12 hours back

                                                            André Popovitch thanks for answering i swear nobody ever says anything to me loo

                                                          • André Popovitch
                                                            André Popovitch  4 days back

                                                            I hear the exact same thing, I asked a physical therapist about it and he said it was probably fine as long as there isn't any pain

                                                        • Cris Sandlin
                                                          Cris Sandlin  6 days back

                                                          I've been doing face pulls wrong for years!

                                                          • Hikaru Houo
                                                            Hikaru Houo  6 days back

                                                            thanks for the useful information, I really need to fix my posture.

                                                            • BIack0ut23
                                                              BIack0ut23  6 days back

                                                              father forgive me for i have internally rotated...

                                                              • Adrian Sendyk
                                                                Adrian Sendyk  6 days back

                                                                Does it have to be ropes my gym has these bars that are slanted on the end on both sides

                                                                • box1gr Chann
                                                                  box1gr Chann  6 days back

                                                                  whenever i do facepull and then do the trick to put the hands up like jeff did my shoulders pop...especially left...its something wrong with the joint,rotator cuff?

                                                                  • box1gr Chann
                                                                    box1gr Chann  42 minutes back

                                                                    @Hamza Jay i wrote some other things but youtube has a limit in the message characters anyways have a good day my friend :)

                                                                  • Hamza Jay
                                                                    Hamza Jay  1 hours back

                                                                    @box1gr Chann yeah I have the same mate! I can pop it out slightly and put my finger in the socket joint. Apparently it is a muscle which is supposed to keep it in place being weak/loose.
                                                                    I have always had mine so probably genetic, I don't know about yourself though!

                                                                  • box1gr Chann
                                                                    box1gr Chann  6 hours back

                                                                    @Hamza Jay yeah propably its genetic or i did something wrong when i was a little kid my left shoulder was way different then right it was out but i have the ability to put it back ..i cant really explain it but my left shoulder was way down compared to right ..maybe from bad posture too im trying to fix also my posture and shoulder kinda goes better but still pops for example when i do some moves and my shoulders are rounded but my left is like something is cut inside and now its not rounded its like a line from behind crossing its kinda weird

                                                                  • Hamza Jay
                                                                    Hamza Jay  11 hours back

                                                                    Do you have a weak shoulder? Like have you ever been able to pop it out of its socket at any time of your life?

                                                                • Yunshan Luo
                                                                  Yunshan Luo  6 days back

                                                                  6:34 you watch me nae nae

                                                                  • mukundan nair
                                                                    mukundan nair  6 days back

                                                                    What If we don't have a long enough rope? Is it possible to do this on a cable machine (where we do crossover) and use the two cables on the extreme side

                                                                    • Vasco Martinez
                                                                      Vasco Martinez  6 days back

                                                                      The video rigth next to this is from a guy that goes by Caged Muscle or something like that, oh boy, he's preaching the bad form that Jeff is asking us not to do it, it would be hilarious if people weren't getting hurt

                                                                      • Yogesh Jadhav
                                                                        Yogesh Jadhav  7 days back

                                                                        00:25 never laughed so hard while watching a fitness video

                                                                        • G Foster
                                                                          G Foster  7 days back

                                                                          9:17 Nice rat tail homie!!! Lol

                                                                        • Elangkumaran Jayabarathi

                                                                          What's the Answer to the Ultimate Question of Life, the Universe, and Everything ?
                                                                          Turns out it's face pulls.
                                                                          With two ropes.
                                                                          And the upward push to involve the lower traps.

                                                                        • Joe B.
                                                                          Joe B.  1 weeks back

                                                                          Ive heard 4 ropes are better

                                                                          • TheDrCheeto
                                                                            TheDrCheeto  1 weeks back

                                                                            Does a free motion row machine work for face pulls too?

                                                                            • Eva Butcher
                                                                              Eva Butcher  1 weeks back

                                                                              God Bless you thanks for all the tips and techniques to keep us safe while working out💯👍

                                                                              • TauroFitness
                                                                                TauroFitness  1 weeks back

                                                                                Great video but this shit is subjective broh..I’ve been doing face pulls for years, 10 actually with both ropes, and not once have I ever been injured, so to say it’s a good way to get hurt is purely anecdotal at best dude..🤦🏽‍♂️

                                                                                • Derrick Hewett
                                                                                  Derrick Hewett  7 days back

                                                                                  😁 I'm glad you have lifted for at least that long! Many haven't, and many will not. The act of dismissing information because it does not especially pertain to you, is in a secure mind a reason to close your comments in linear parameters as your mind.

                                                                              • saffarco5
                                                                                saffarco5  1 weeks back

                                                                                Thank you much, I see many doing it wrong. I’ll make sure I tell them the correct way of doing it. Thanks much

                                                                                • livestrong296
                                                                                  livestrong296  1 weeks back

                                                                                  3:00 that's what she said