Face Pulls

Why Do It?

Carrying a heavy pack pulls your shoulders forward and rounds your upper back. The face pull is the antidote. It strengthens the rear delts, rhomboids, and external rotators, pulling your posture back into alignment and bulletproofing your shoulders.

Execution

1. Set a cable pulley or band to head height.
2. Grab the rope attachment with a neutral grip (thumbs toward you).
3. Pull the rope toward your face, separating your hands as they get close.
4. Think about pulling your knuckles back behind your ears.
5. Squeeze your upper back hard at the peak of the movement.
6. Control the return to the starting position.

Common Mistakes

• Pulling to the chest/neck instead of the face.
• Going too heavy and using momentum (lean back).
• Internal rotation (elbows dropping below wrists). Keep elbows high!