Face Pulls Workout: 9 Expert Tips for Strong Shoulders

Introduction

The Face Pulls Workout is one of the most effective yet underrated exercises for improving shoulder health, posture, and upper-body balance. In today’s lifestyle, where long hours of sitting and screen use are common, shoulders often roll forward, and the upper back becomes weak. This is where face pulls make a real difference.

This exercise targets the rear delts, upper back, and rotator cuff muscles simultaneously. It helps correct rounded shoulders, reduces the risk of shoulder pain, and supports long-term joint stability. Unlike heavy pressing movements, face pulls focus on control, form, and muscle coordination.

Because of these benefits, many trainers include face pulls in warm-ups, rehab routines, and full upper-body workouts. When done correctly, they are safe, beginner-friendly, and highly effective.

What Is a Face Pull Workout?

A face pulls workout is an upper-body pulling exercise usually performed with a cable machine or resistance band. In this movement, the weight is pulled toward the face while the elbows move outward and the shoulders rotate back. The goal is not lifting heavy weights, but maintaining strict control and proper form.

This exercise is designed to strengthen muscles that are often neglected in traditional workouts. It mainly focuses on the rear shoulders, upper back, and small stabilizing muscles around the shoulder joint. Because of this, face pulls are commonly used in posture correction, shoulder rehab, and injury prevention programs.

Many people ask what the face pulls workout actually does. Simply put, it balances the shoulder by training the muscles that pull the shoulders back, helping counter the effects of chest-dominant exercises and daily slouching.

What Muscles Do Face Pulls Work?

One of the biggest reasons trainers recommend face pulls is that they work multiple important muscles at the same time. This exercise improves strength, stability, and coordination in the upper body, especially around the shoulders.

Primary Muscles Worked

The main muscles targeted are the rear deltoids. These muscles sit at the back of the shoulders and are responsible for pulling the arms backward and keeping the shoulders aligned. Weak rear delts are a common cause of rounded shoulders and poor posture.

The upper back muscles also play a major role. These include the rhomboids and middle trapezius, which help squeeze the shoulder blades together. Strengthening them improves posture and upper-body control.

The trapezius muscles, especially the mid and lower traps, are also activated. This helps stabilize the shoulder blades during daily movement and workouts.

Secondary and Stabilizing Muscles

Face pulls also engage the rotator cuff muscles. These small muscles protect the shoulder joint and keep it stable during arm movement. Strong rotator cuffs reduce the risk of shoulder injuries.

The exercise further activates scapular stabilizers, which control shoulder blade movement. This improves coordination between the shoulders and upper back.

Are Face Pulls for Back or Shoulders?

This is one of the most common questions people ask when learning about the face pulls workout. The simple answer is that face pulls both the back and the shoulders, but in a very balanced and corrective way.

Face pulls strongly activate the rear delts, which are part of the shoulder muscles. At the same time, they engage the upper back muscles, especially the rhomboids and middle trapezius. These muscles work together to pull the shoulders back and keep the upper body aligned.

Unlike heavy back exercises such as rows or pull-downs, face pulls do not focus on lifting heavy loads. Instead, they emphasize muscle control, posture, and shoulder stability. This makes them ideal for people who experience shoulder discomfort or poor posture.

“Face pulls are one of the best exercises for shoulder balance and long-term joint health.”

Because of this dual function, many trainers classify face pulls as both a shoulder and upper-back exercise.

Benefits of Face Pulls Workout

The Face Pulls Workout offers several long-term benefits that go beyond muscle growth. It improves posture, protects the shoulders, and supports healthy movement patterns. This is why it is widely used in strength training, rehabilitation, and corrective exercise programs.

• One major benefit is improved shoulder health. Face pulls strengthen the muscles that stabilize the shoulder joint, which helps reduce strain during pressing and lifting exercises. This makes them especially useful for people who train their upper bodies frequently.
• Another key benefit is posture correction. Weak upper-back and rear shoulder muscles often lead to rounded shoulders and forward head posture. Face pulls help pull the shoulders back into proper alignment.

“Face pulls help restore balance to the shoulder by strengthening muscles that are often ignored.”
— Jeff Cavaliere, Physical Therapist

• Face pulls also support rotator cuff strength. This lowers the risk of shoulder injuries and improves joint control during daily activities and workouts.
• They are also beginner-friendly. Light weights and controlled movement make them safe for people at all fitness levels.

How to Do Face Pulls Correctly

Proper form is the most important part of getting results from the Face Pulls Workout. This exercise is not about lifting heavy weights. It is about control, posture, and correct shoulder movement. Poor form can reduce benefits and increase shoulder strain.

Cable Face Pull Form

1. Set the cable pulley at upper-chest or face height.
2. Attach a rope handle to the cable machine.
3. Grab the rope with both hands using a neutral grip.
4. Step back slightly and keep your chest tall.
5. Pull the rope toward your face while spreading your hands apart.
6. Keep elbows high and squeeze the shoulder blades together.
7. Pause briefly, then return slowly to the starting position.

The movement should feel smooth and controlled. If momentum is used, the weight is too heavy.

Resistance Band Face Pulls

For home workouts, resistance bands work very well.

1. Anchor the band at face height.
2. Hold the band with both hands.
3. Pull toward your face while rotating the shoulders back.
4. Focus on squeezing the upper back muscles.

This version is excellent for beginners and posture correction.

“Technique always comes before load when training the shoulders.”
— Dr. John Rusin, Sports Performance Specialist

Face Pull Variations

Face pulls can be performed in different ways depending on your goal, equipment, and experience level. These variations keep the movement effective while targeting the same key muscles.

Rope Face Pulls

Rope face pulls are the most common variation. Using a rope allows the hands to move apart at the end of the pull. This improves external rotation of the shoulders and increases rear delt activation. It is ideal for shoulder health and posture correction.

Seated Face Pulls

In seated face pulls, the lower body is removed from the movement. This helps isolate the upper back and shoulders. It is useful for beginners who struggle with balance or body control.

Standing Face Pulls

Standing face pulls engage the core and improve full upper-body coordination. They are often used in gym workouts and athletic training programs.

Kneeling Face Pulls

Kneeling face pulls reduce lower-body involvement even further. This variation helps improve mind–muscle connection in the rear delts and upper back.

Face Pulls with External Rotation

This variation adds a slight outward rotation of the hands at the end of the pull. It increases rotator cuff activation and improves shoulder stability. It is often used in rehab and injury-prevention routines.

Face Pull Alternatives

While face pulls workout are highly effective, some people may not have access to a cable machine or may want variety in their routine. In such cases, several alternatives can train similar muscles and support shoulder health.

Rear Delt Fly

Rear delt fly exercises, performed with dumbbells or machines, target the back of the shoulders. They help improve shoulder balance but lack the rotational component that face pulls provide.

Resistance Band Pull-Aparts

This is a simple and effective option for home workouts. Band pull-aparts strengthen the upper back and rear delts and support posture correction. They are often used as warm-up or rehab exercises.

Dumbbell Face Pull Alternative

A bent-over dumbbell pull with external rotation can mimic the face pull motion. It requires light weights and strict form to avoid shoulder strain.

Row Variations with High Elbows

High-elbow rows activate the upper back and rear delts. However, they should be done carefully to avoid excessive shoulder stress.

“If you cannot perform face pulls, choose movements that strengthen the upper back and external rotators.”
— National Academy of Sports Medicine (NASM)

Face Pulls Workout for Different Goals

The Face Pulls Workout can be adjusted easily based on your fitness level, goal, and physical condition. This flexibility is one of the reasons it is widely recommended by coaches and physical therapists.

Face Pulls Workout for Beginners

Beginners should start with light resistance and focus on form. The goal is to feel the rear delts and upper back working, not to lift heavy weights.
A slow and controlled pace helps build muscle awareness and reduces injury risk.
Face pulls are often added at the end of upper-body workouts or as part of a warm-up.

Face Pulls for Shoulder Pain and Rehab

For people dealing with shoulder discomfort, face pulls are commonly used in rehab programs. They strengthen the rotator cuff and improve shoulder stability without placing heavy stress on the joint.
Using resistance bands is often preferred during recovery phases.

Face Pulls for Posture Correction

Poor posture is one of the biggest reasons people add face pulls to their routine. Long hours of sitting weaken the upper back and tighten the chest.
Face pulls help pull the shoulders back into proper alignment and improve upper-body posture over time.

“Corrective exercises like face pulls help reverse the effects of poor posture caused by prolonged sitting.”
— Dr. Stuart McGill, Spine Biomechanics Expert

How Many Face Pulls Should I Do?

The right volume depends on your goal, experience level, and shoulder health. The Face Pulls Workout is most effective when performed with moderate reps and perfect control rather than heavy loading.

For general shoulder health and posture improvement, 2–3 sets of 12–15 reps work well. This range allows the muscles to stay under tension long enough without causing joint stress.

If your goal is injury prevention or rehab, lighter resistance with 15–20 reps is often recommended. The movement should feel smooth and pain-free throughout.

Advanced lifters may include face pulls at the end of upper-body workouts to balance pressing exercises. However, performing them daily with heavy weights is not advised. Recovery still matters.

The key rule is simple. If the form breaks down, the weight is too heavy.

Common Face Pulls Workout Mistakes

Even though the Face Pulls Workout looks simple, small mistakes can reduce its benefits and may even cause shoulder discomfort. Understanding these errors helps you get better results safely.

Using Too Much Weight

This is the most common mistake. Face pulls are not meant for heavy lifting. When the weight is too heavy, people start using momentum instead of muscle control. This shifts the work away from the rear delts and rotator cuff.

If you cannot pause briefly at the end of the movement, the weight is too heavy.

Poor Elbow Position

Many people pull the rope straight back with their elbows pointing down. This turns the movement into a row instead of a face pull.
Elbows should stay high and move outward to properly engage the rear shoulders.

Lack of External Rotation

Face pulls workout are effective because of shoulder rotation. If the hands do not separate at the end of the pull, rotator cuff activation is reduced.
Always pull the rope apart slightly as it reaches the face.

Leaning Back or Arching the Lower Back

Leaning backward to move the weight is a sign of poor control. This increases stress on the lower back and reduces shoulder focus.
Keep your torso upright and core engaged throughout the movement.

Rushing the Movement

Fast reps reduce muscle activation. Face pulls work best when done slowly and with intention.
A controlled tempo improves posture benefits, and muscle engagement.

Face Pulls vs Other Exercises

Many people compare face pulls with other shoulder and upper-back movements. While all pulling exercises have value, face pulls serve a very specific purpose that most exercises do not fully cover.

Face Pulls vs Lateral Raises

Lateral raises mainly target the side delts and focus on shoulder width. They do not train the upper back or rotator cuff.
Face pulls, on the other hand, improve shoulder balance, posture, and joint stability. Both exercises work well together, but they serve different goals.

Are Face Pulls Better Than Rows?

Rows are excellent for building back strength and size. However, rows often involve heavier loads and less shoulder rotation.
Face pulls use lighter resistance and focus on rear delts, upper back control, and shoulder health. They are not a replacement for rows, but a complement to them.

Face Pulls vs Rear Delt Fly

Rear delt fly exercises isolate the rear shoulders. Face pulls go a step further by adding external rotation and scapular movement.
This makes face pulls more effective for posture correction and injury prevention.

In short, face pulls are not about replacing other exercises. They fill the gap that most upper-body routines miss.

Do Face Pulls Really Work?

Yes, face pulls workout truly work when performed with correct form and consistency. Their effectiveness comes from how they train multiple muscles together while improving shoulder mechanics. Unlike many isolation exercises, face pulls focus on movement quality rather than just muscle size.

From a scientific perspective, face pulls activate the rear delts, upper back, and rotator cuff muscles simultaneously. These muscles play a major role in shoulder stability and posture. Studies on shoulder health consistently show that strengthening the upper back and external rotators helps reduce shoulder pain and injury risk.

In practical training, athletes and fitness professionals use face pulls to balance heavy pushing movements like bench presses and overhead presses. Over time, this balance improves joint function and reduces wear on the shoulders.

“Exercises that strengthen the posterior shoulder and external rotators are essential for long-term shoulder health.”
— Dr. Brad Schoenfeld, PhD (Exercise Scientist)

This is why face pulls are widely included in bodybuilding, rehab, and posture-correction programs. Results may not be instant, but consistency leads to stronger, healthier shoulders.

Face Pulls Workout at Home vs Gym

The Face Pulls Workout can be performed both at home and in the gym. The benefits remain the same, but the equipment and resistance method differ slightly.

Face Pulls Workout in the Gym

In the gym, face pulls are usually done using a cable machine with a rope attachment. This setup allows constant tension throughout the movement.
Cable machines also make it easier to control resistance and maintain proper form, which is ideal for beginners and advanced lifters alike.

Gym-based face pulls are commonly included in upper-body workouts, shoulder rehab routines, and warm-up sessions before pressing exercises.

Face Pulls Workout at Home

At home, resistance bands are the most practical option. Bands allow smooth movement and are gentle on the joints.
They are especially useful for posture correction, shoulder mobility, and rotator cuff strengthening.

For people with limited space or no gym access, band-based face pulls are more than enough to improve shoulder health when done consistently.

Both versions work well. The key factor is proper form, not the equipment.

FAQs (Frequently Asked Questions)

Conclusion

The Face Pulls Workout is one of the smartest additions you can make to your training routine, regardless of your fitness level. It does not focus on lifting heavy weights. Instead, it builds strength where it truly matters, around the shoulders, upper back, and stabilizing muscles that protect your joints.

Modern workouts often emphasize pressing and pushing movements. Over time, this creates muscle imbalance, rounded shoulders, and shoulder discomfort. Face pulls help correct these issues by strengthening the rear delts, rotator cuff, and upper back muscles together. This balanced approach supports better posture, smoother movement, and long-term shoulder health.

Another major advantage is flexibility. Face pulls workout can be done in the gym or at home, with cables or resistance bands. They are suitable for beginners, athletes, desk workers, and even people recovering from shoulder strain when performed correctly.

Consistency matters more than intensity. Light resistance, controlled reps, and proper form deliver better results than heavy weight. When included regularly, face pulls improve posture, reduce injury risk, and enhance overall upper-body performance.

Medical Disclaimer

This content is for educational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider or fitness professional before starting any new exercise program, especially if you have shoulder pain, injury, or medical conditions. Exercises should be performed with proper form to reduce injury risk.