Why the Face Pull Is the Most Underrated Exercise You’re Probably Ignoring
When it comes to building a balanced, injury-resistant physique, few exercises get the respect they deserve. The face pull is often overlooked or dismissed as a trivial warm-up move—but this couldn’t be further from the truth. If you want to optimize shoulder health, improve posture, and build real upper back strength, adding face pulls to your workouts isn’t just valuable—it’s essential.
The Case for Prioritizing Face Pulls
1. Correct Poor Posture and Combat Modern-Day Desk Slouch
In today’s world, most of us spend hours hunched over screens. This habitual posture leads to rounded shoulders and tight chest muscles, creating imbalances that often cause pain and dysfunction. Face pulls target the rear deltoids, traps, and external rotators of the shoulder, directly counteracting the forward-rolled posture. Ignoring this means you’re diving deeper into postural issues that will limit your progress and cause chronic discomfort.
2. Prevent Shoulder Injuries and Improve Joint Health
The shoulder is a complex joint with incredible mobility but also incredible vulnerability. Common shoulder problems—like impingements, rotator cuff tears, and tendonitis—often originate from muscular imbalances and poor scapular mechanics. Face pulls strengthen key scapular stabilizers and rotator cuff muscles, creating a protective "muscle shield" around the joint. This preventive aspect is why some fitness professionals argue face pulls belong in every program, regardless of your main lifting focus.
3. Enhance Your Pulling Strength and Overall Upper Body Balance
You may be hammering heavy rows and pull-ups, but if your rear delts and traps aren’t activated well, you’re limiting potential gains and inviting injury. Face pulls uniquely isolate muscles that support the movements you care about, like deadlifts, bench presses, and overhead lifts. Stronger rear delts improve your ability to maintain proper form and transfer power effectively across your upper body.
4. Don’t Ignore Small Muscle Groups—They’re the Foundation of Strength
Big lifts get the glory, but neglecting smaller stabilizing muscles is a recipe for stagnation and injury. Face pulls are simple, low-impact, and incredibly effective for hitting these “forgotten” muscles. They won’t make headlines like big compound lifts, but their role in your long-term health and performance is undeniable.
Why Face Pull Skeptics Are Missing the Point
Some argue that face pulls are “just a rehab exercise” or too “boring” to include. This mentality sells your progress short. While not glamorous, the face pull’s benefits translate directly to improved lifting performance and lifelong joint resilience. If you want to play the long game in fitness, skipping face pulls is a mistake.
How to Properly Incorporate Face Pulls Into Your Routine
Use a cable machine with a rope attachment.
Pull the rope towards your face, focusing on squeezing your shoulder blades together.
Keep your elbows high and rotate your shoulders outward.
Perform 3-4 sets of 12-20 reps, focusing on controlled movements.
Take Your Workouts to the Next Level
Face pulls are simple but impactful. They enhance posture, prevent injury, and balance your upper body strength. If you care about long-term progress and pain-free training, adding face pulls to your routine should be non-negotiable.
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