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STOP F cking Up Face Pulls (PROPER FORM)

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Rating: 4.0; Vote: 1

Do you know how to do a face pull? If not, you're in luck. In this video, I am going to show you exactly how to perform a face pull so that you can perform the exercise every time without making a single mistake. Remember, it's not just what exercise you do, but how you do them that matters the most and I want to make sure that you get the face pull form right every time you do them. Step 1 of this face pull guide is using the right attachment: When doing face pulls, you will need to to make sure you are using the right equipment. Instead of grabbing any regular rope attachment and calling it a day, you will want to make sure you are using either an extra long rope or two standard ropes when you do your facepulls. A standard rope is not long enough to make sure that your hands get out wide enough to promote external rotation. Step 2 of this facepull guide is making sure the cable is set to the correct height: When setting the height of the cable, you will want to make sure that the cable is at eye level (while remaining parallel to the floor. Otherwise, you will need to angle your body back to make sure that you are pulling directly to your eyes. Step 3 of this face pull tutorial is using the right grip: Grabbing the rope(s) incorrectly can result in getting the exercise completely wrong and undoing any benefits that the face pull provides. Instead of grabbing the rope handles with an overhand grip, use my hook 'em & hold 'em method. Then, point your thumbs back behind your body. Doing so will let you grip the ropes to properly get external rotation and allow you to train the rotator cuff along with the rest of the muscles you target with the face pull, including the rear delts. Step 4 of this facepull tutorial is the pull: Arguably the most important part of the face pull is the actual pull. You want to establish a target point of the parallel position of the rope while at eye level. You want to keep the upper arm parallel to the ground and those thumbs pointed back behind you. Keep those elbows out wide. How wide you go is influenced by keeping your elbows bent at 90 degrees while that upper arm stays parallel to the ground. This will help to make sure your shoulders are externally rotated as you pull back and nail the face pull form every time. Step 5 of this face pull how-to is the optional overhead trap raise: To get some extra benefits of this exercise is to include an overhead trap raise once you finish the pull. Engaging the lower traps will help to strengthen and stabilize the shoulders when pressing overhead. When it comes to building muscle, especially with the face pull, you need to activate and target muscles that are often neglected. That includes the muscles of the upper back such as the rear delts, rhomboids, and all portions of the traps. Working on them with the face pull will make sure they are ready for use in other exercises as well as maintaining good posture. Step 6 of this facepull how-to is the return: The return of the rope to the starting position is just as key as the pull and that's due to the importance of the shoulder positioning throughout. Instead of just allowing the ropes to travel forward and put your shoulders into internal rotation with elevation, think of the movement like a pec dec. Close your elbows together before allowing the hands to travel forward with the rope to the starting position. This will ensure healthy shoulders throughout the movement as well as making sure your face pull form is on point. Step 7 of this face pull instructional is the rep mentality: While you should performing normal sets and reps, you need to approach them differently and it starts with a mindset. Instead of thinking of it as a set of 15 repetitions, you should be thinking of doing 15 sets of a single repetition each time. Doing so will ensure that each rep is of the highest quality and prevent you from rushing through a set. Taking the time to focus on each individual rep of the face pull will get the most of each one possible and will ensure that you will build muscle, strength, and get the most out of the exercise as psosible.
Date: 2023-10-08

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Comments and reviews: 20

Smart
Stop having kids people! It s immoral to subject your children to unnecessary suffering without their consent! Because no one can consent to being born, it should be assumed that consent to being born doesn t exist; therefore, no action should be taken on behalf of the child. Just like how it s not okay to r pe an unconscious person just because they can t consent to your act. Everyone has the rights to eternal peace & freedom from all harm, both of which can only result from remaining in the void. Therefore, every human being has the right to NOT be born so long as they cannot provide informed consent to being born. Otherwise, bringing a child into the world without their consent is a violation of their autonomy & cannot be ethically justified!
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Dex
I have to do them with a band at home. Fortunately it's not an exercise you need a lot of weight for. (For me)
Anyway, I'd been doing them correctly all along until very recently, because I've seen so many videos of people doing them wrong, I figured I was doing them wrong. I should know better by now. I generally can tell by how an exercise feels weather or not I'm doing them correctly.
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James
Gym under my flat only have two ropes and is usually crazy busy. I m not going to be using all the ropes
Ronnie Coleman suggests gripping the rope overhand between index and middle finger, which practically achieves something similar to inverted grip and allows you pull right back. Will be sticking with that as it seems to work fine with just one rope.
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Fuad
Wish I saw this vid sooner!
I hurt my Left rotator cuff due to having the pully set too high, despite pulling to my face, and doing it kneeling, as well as not using 2 ropes but 1.
Having rested it for a over a week it seems to feel better, so I'll try returning to the gym tomorrow to see if this helps.
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Gamer
One item you didn t address is how much weight we should aim to do. I noticed as I went up in weight (eg 40 lbs, my Face Pulls became unstable as the machine pulled me forward. There isn t much counterbalance from a standing position. So is this one we just need to keep very light, like 10-20 lbs?
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Fring
Damn it! I was using the long rope at the gym this morning to do this but don t think it was long enough. My elbows were collapsing despite being very mindful of doing these as you instructed. Next time I ll use two ropes and reduce the weight to stay wider. Damn lol
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Paulo
I like to do:
- perform pull to face level;
- raise arms along frontal plane;
- rotate arms along frontal plane.
Either
- return to face pull position, and reset;
Or,
- reset from current row position.
Repeat for as long as possible.
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Tanmay
I have flat feet and occasionally while running or jogging, my right ankle twists suddenly, which feels like I've snapped something. This causes me a lot of pain and I'm unable to walk for a few minutes. Jeff, can you please suggest a solution for my problem?
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Jon
Just saw someone doing it with one rope today using the wrong grip. I knew he was wrong to use one rope, but I questioned if his grip was correct or if mine was. He was wrong for using overhand grip; underhand or whatever that is is right. Thanks Jeff!
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Brenda
Do you even age! I ve been following you for the past 10 years. but stopped working out this past year. so haven t been watching you much. now back at it! Love learning so much from you! I ve even taught some of your stuff ti the young ones. thanks
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sport
I wonder when the last time Jeff was actually IN a gym that isn t his own? LOL. I feel like he s out of touch with what happens in a crowded gym, where you are lucky to get one rope. It must be nice to have use of equipment at your whim.
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Keith
Thanks Jeff I always wondered if I was doing these right. Can you do one on triceps and biceps and tell us what to look for while doing these exercises? I still struggle with doing these and knowing what to look for while doing them.
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Lizardbyte
Jeff, what do you think of using a machine with two attachment points?
Ive been using for a while now a cable machine made for rows with two face level cables and i think its a lot better than using up 2 ropes
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Michael
How about some forearm/wrist exercises to help protect my elbows from the strain of bicep workouts? I know you've covered some in explaining golf and tennis elbow--plus, how to hold bar, etc. Thanks Jeff!
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Kartavian
How do I do facepulls at home with no equipment to use like you have. I have a bench and dumbbells, what if I put my lower chest on the bench and pull the dumbbells up in the same way, would that work?
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MrAlfable
You had a video a while ago about how Mentzer says the bicep pull down is the best bicep exercise, I'd love a proper form video like this on doing that one for prime bicep development.
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Torpid
I've been doing these therapeutically to help some upper back pain. Good to know I've been doing them correctly. And I'll definitely be adding the arm raise at the end now. Thanks.
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Joseph
You don't need to have your thumb loose like that if you just use the knuckle to guide since it is in the same or similar direction as when the thumb is not wrapped around the rope
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Benjamin
That is so funny that you mentioned angling your body cuz that's what I do I do my best to try to do it right but I do Angela because my lateral machine is quite taller than me
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joel
Could you make a video with a stretching routine? There's a lot of material about work outs but not about stretching to keep your muscles flexible and heal faster after a workout
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