Face Pull
Face pulls are the single most important exercise for shoulder health and posture. They target the rear delts and external rotators that most lifters neglect, preventing the rounded-shoulder posture that heavy pressing creates.
How to Perform
Set a cable at face height with a rope attachment.
Pull the rope toward your face, splitting it apart as you pull.
Externally rotate your hands so your knuckles point toward the ceiling at the end.
Squeeze your rear delts and hold for 1-2 seconds.
Return slowly — do not let the cable yank your arms forward.
Common Mistakes to Avoid
Using too much weight and turning it into a full-body rowing movement.
Not externally rotating at the end of the movement.
Setting the cable too low, turning it into a row.
Using momentum instead of controlled pulling.
Muscle Activation
Variations
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