Anchor resistance band at face height to a sturdy door or post
💡 Pro tip: Use a towel through door hinge as makeshift anchor point
Cable machine set at upper chest/face height with rope attachment
Safety: Start with light weight to master form; ensure cable is secure
Face pulls are essential for shoulder health and posture correction, directly targeting the often-neglected rear deltoids and upper back muscles. This exercise helps counterbalance pressing movements, improves shoulder stability, and reduces risk of shoulder impingement while building well-rounded shoulder development.
Regressions for building up strength
Simpler movement pattern without rotation
Sitting provides stability for beginners
Less resistance to learn proper form
Progressions for advanced athletes
Unilateral work increases stability demand
Isometric hold increases time under tension
Added rotator cuff emphasis
When you can do 15-20 reps with perfect form and controlled tempo for 3 sets