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Do This Home Exercise EVERY Day! (NO EQUIPMENT)

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Rating: 4.0; Vote: 1

m going to show you how to perform the face pull to improve your posture, shoulder health, and correction of small muscle imbalances that will help you to lift more weight on your big lifts regardless of whether you do them at home or at the gym. The key to the face pull is that you do them. There is no better reward on any other exercise than this one when you do it consistently. You may be asking how often it needs to be done. The answer is daily. Don-t worry though, this is not a home exercise that is going to require a lot of time to perform it. Doing even just 3 sets of 12-15 high quality repetitions is all it-s going to take to get the benefits mentioned above without turning this into a workout of its own. The most obvious way to perform this movement in a home gym is with a band and a pullup bar. Those that have the bare minimum equipment for training at home usually will have these two items. If so, simply wrap the band over the pullup bar and grab onto it with two hands. Be sure to turn your hands up (underhand) rather than overhand to get more external rotation at the shoulder instead of internal rotation. As you pull the band back you can pull it apart as well. This is simulating the same effect you would get from doing this with two ropes and a cable machine. The key is to try and let your hands beat your elbows to the back. Meaning, you want your hands to be further behind your body at the end of the exercise than your elbows. If you can do this right, you will have achieved external rotation at the shoulder and activation of the rotator cuff muscles. The slight variation that places the elbows high and further behind the body is going to totally change the mechanics of the movement at the shoulder, throwing the joint into internal rotation instead. This is something you don-t want, especially with the elevation of the arms if you choose to do so. The next two variations of this are something you can do with far less equipment. The first is going to require just a beach towel and something heavy. Lay the towel out flat, put the weight in the middle, fold the towel horizontally and pick it up with an underhand grip. From here, simply lift the towel up towards the face and spread the hands as you do. This will simulate what happens when you pull the two ropes apart during a face pull. If you don-t have a towel but do have your old gym bag (that you-re not using right now as you stay at home to workout, you can still do this important upper body exercise. Load up the bag with a few items like some books or water bottles to add some light to moderate weight to the bag. Remember, for the face pull you don-t need to add heavy weight. The key is doing the movement right to get the benefits of the home exercise. Finally, if you don-t have access to either a bag or a towel, you can do the doorway variation of the facepull. Here you want to stand inside a room and step your feet into the other room on the other side of the doorway. Your hands should also go against the door frame on the outside of the door. Be sure to use the back of your hands to do this. From here, allow your body to lay back so your arms extend out in front of you. Push against the back of your hands to pull your body back to the top to engage the same muscles used during the face pull done more traditionally. As always you have the option to add the extension of the arms overhead for the extra lower trap engagement. Give this a try and let me know how it works for you. Remember, just because you train at home doesn-t mean that you can-t get the benefits of the best home exercises. This is just one example of that. If you are looking for a complete home workout that uses nothing but your own bodyweight, be sure to
Date: 2022-04-22

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Comments and reviews: 10

Isaac
So here is what I would do as a workout game plan 1 I would do Jeff-s perfect home workout mon wend and Friday and at the very least I would do it Monday and Friday (if you don-t do it Wednesday that is a off day, but all you have to do is face pulls) 2 I would do some bodyweight conditioning or if I have equipment I would use that maybe a jump rope or something like that and I would finish my conditioning days with face pulls 3 on Saturday it would be off day but I would do face pulls ( in my opinion this could be optional ) 4 finally I would not do it on my workout day because I did that workout and it is intense so I think the workout and stretching at night is all you need
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RetroPS4
Thank you Jeff and Jesse! I have been struggling with shoulder issues for a long time and now I really know why! I've been doing every rotator exercise BUT the facepull. I've just added them in the last couple DAYS and along with some other dynamic shouldr stretching I've seen you and others demonstrate, I already feel my shoulders are finally beginning to increase in flexibility and I can see how in the near future this will transfer to gains in my overhead and bench pressing abilities! Thank you: )
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ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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sport
I'm calling GYM-WORD FOUL! GYM-WORD FOUL.
The last move are MY -Doorway Pulls-!
These have been my - Home upper Back & Lat -stretch & flex- exercise for 20+ years!
And Yes Jeff. EVERYONE does have a Wookie. unless like Jesse pointed-out, those w/o towels & gym bags have much bigger issues to worry about. Keepin' it Real Jesse!
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Owynwithawhy
So I'm curious about the best way to train these facepulls everyday. Jeff said it would take 2 minutes and I'm curious as to what he intended for us to be doing to achieve the most benefit. Would that be doing two timed minutes of the exercise each day? Or just go until failure? Any insight would be appreciated
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Earl
Jeff: Lastly let us say you don't have a towel and you don't even have a gym bag I'm gonna show you.
Jesse: OH oh oh oh if they don't have a towel or a gym bag I think doing Facepulls is the least of their problems.
Jeff: Let's be nice Jesse.
Jesse: Being truthfull.
Damn makes me laugh every time
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Eugene
Guys, help! I'm trying to do the variation with a band on a bar but when I'm trying to put my hands behind my shoulders as Jeff taught in one of his previous videos, the band gets in my face! Am I supposed to just let it stretch all over my forehead or what?
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Swapnil
I'm confused now, didn't he say that bending down for your face pulls give a lesser external rotation to your shoulder but in this video he asked us to bend down for the towel exercise how will this be beneficial then?
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Steven
I thought I was never able to do face pulls at home cause I have literally nothing that's heavy enough at the proper height to attach a band to, but this towel version was exactly what I needed. Thanks a lot Jeff!
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Peve
Can confirm that doorway thing works. Dunno about my rotator cuffs but I definitely felt it in my upper back and rear dealts. Not quite as easy as it looks, depending on how far out your feet are away from you.
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