Face Pulls! What muscles are worked, how they benefit, and how to improve your form!
Face pulls might not be the flashiest exercise in the gym, but they’re one of the smartest moves you can make for long-term shoulder health and upper body strength. Whether you’re an athlete, lifter, or just someone who spends hours at a desk, here’s why face pulls deserve a permanent spot in your training program.Here are some benefits and ways to improve them!
Here are the muscles worked during a face pull!
Here are three ways the face pull can benefit you!
Improved Shoulder health
— Face pulls target the posterior deltoids, external rotators, and the upper back—muscles that are often neglected. Strengthening these areas helps stabilize the shoulder joint, reducing the risk of rotator cuff injuries. This is especially important for anyone who does a lot of pressing movements like bench presses or overhead lifts.
Better Posture
— Poor posture is common due to long hours spent sitting or using screens. Face pulls help combat the forward shoulder roll and hunched posture by activating the rhomboids, traps, and rear delts. Regularly performing this movement encourages better spinal alignment and shoulder positioning.
Balanced Physique
— Most people tend to overtrain the front side of their body—think chest, biceps, and quads. Face pulls help create muscular balance by strengthening the upper back and rear shoulders, contributing to a more symmetrical and aesthetic physique.
Personally, I enjoy using facepulls as an upper body warm up. This exercise allows you to move the shoulder blades and upper back muscles. All used during pushing and pulling movements.
For a visual, check out this video!
Quick Tips for Performing Face Pulls:
Use a rope attachment at upper chest or eye level.
Pull toward your forehead, leading with your back and then elbows.
Focus on squeezing your shoulder blades together.
Avoid using heavy weights—form, control and muscle connection matter most.
If you're not already doing face pulls, it's time to start. They’re simple, effective, and pack a big punch when it comes to building a healthier, more balanced upper body. Add them to your routine 2–3 times per week and watch your posture, strength, and performance improve.
If you are looking to improve your health and fitness- send me an email at Earamir9@gmail.com or DM @fitwithedwin
