Stop Doing Face Pulls Like This! (SAVE A FRIEND)

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  • Published: 23 May 2019
  • I’ve been saying it for some time now, “You need to do your face pulls!?” and it’s still 100% true!
    Face Pulls are one of the best exercises to help offset your poor posture, shoulder dysfunction and a host of other issues you likely face. While the face pull is simple to perform I’ve seen a lot of examples of people doing it incorrectly which will diminish the results you could be getting.

    Because of the angle of the movement it’s important to use the proper equipment, I recommend a band or cable machine as the line of resistance can be better controlled. These implements also offer the proper strength curve which is important.

    One of the most common errors I’ve seen when performing the face pull is the placement of the anchor point of the band, or the area of origin in the case of a cable machine. In order to properly target our rotator cuff and not turn the movement into a bastardized row or shrug we need to ensure that the anchor is positioned above your head. Often I see people pulling from chin level or even worse, chest height. This positioning puts too much emphasis on the muscles of the upper back almost removing the rotator cuff from the movement.

    Another common error is grip. Athletes should use an underhand grip as opposed to overhand. While performing the face pull it’s also important to make sure that you are taking a strong, stable athletic stance and leading with your hands and not your elbows. You never wants to lean backwards as this allows the lower back to contribute. If you find yourself doing this fault it’s likely because you’re making another common error… using too much weight.

    The weight you use on the face pull should be enough to get meaningful contractions in the target muscles for building strength but not so much weight that you need extra momentum or backward lean in order to move the weight. This is NOT a power move or an opportunity to demonstrate your strength.

    If you’re finding it hard to put your hands first, check out the video for a great tip you can perform from the floor to ensure you’re doing it right.

    Once you’ve mastered the basic face pull you can start implementing some modifications to help make the exercise even better. One of my favorite modifications is to perform the hands up (think over head pressing movement) at the end of the pull. Performing your face pulls this way engages all the muscles we want but also brings the lower traps into the mix to get them some much needed attention.

    Wether you’re going to perform the standard face pull or a modified version it’s important to do them correctly so you can get the results you want.

    if you’ve been following me on RUclip I don’t need to tell you when to perform this exercises…the answer is simple….everyday. That’s correct. The face pull is so important and gives attention to such under used muscles that you can perform it every single day.

    While there are no magic bullets in the pursuit of fitness and athleticism the face pull is as close to one as we’re going to get. People who properly perform the movement have reported improved posture, elimination of neck, back and shoulder pain as well as a reduction in chronic headaches. Wether you’re training for size, strength or to look good on the beach you always want to stay healthy so throw in some face pulls at the end of your workout.

    For a complete training program that not only trains you with the right accessory exercises to take your gains to another level faster, be sure to click on the link below to head to athleanx.com where you can start training like an athlete today.

    For more videos on everything from strength and building muscle to fat loss and pain relief, be sure to subscribe to our channel here on RUclip via the link below and turn on your notifications so you never miss a new video when it’s published.

    Build Muscle in 90 Days - athleanx.com/x/my-workouts
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Comments • 3 650

  • ATHLEAN-X™
    ATHLEAN-X™   2 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/how-to-do-facepulls

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • valiant9394
      valiant9394  1 months back

      hi jeff ,whats the equivalent exercises are for the high face pull with dumbbells? thanks

    • Jivko Nanchev
      Jivko Nanchev  2 months back

      ATHLEAN-X™ God bless you Jeff

    • Michael Brady
      Michael Brady  2 months back

      Do I keep my elbels out in the starting position?

  • ibrahim jahangir
    ibrahim jahangir  2 hours back

    where are his nipples😂😂😂

    • Mark Kempton
      Mark Kempton  7 hours back

      I start my workout with one set of these too......it's like WAKE UP BACK!!!! PROTECT ME BACK!!! Then I do 2 more sets at the end...

      • Brett LaCasse
        Brett LaCasse  12 hours back

        Good form is killing my gains.

        • David Nika
          David Nika  12 hours back

          I needed this. Thanks Jeff!

          • Christaki
            Christaki  18 hours back

            Throw us some rope, Jeff

            • prakhar pal
              prakhar pal  23 hours back

              Good video 😁

              • Destination Fucked
                Destination Fucked  1 days back

                You can also set the rope position to shoulder height but don’t go below that

                • bonob0123
                  bonob0123  2 days back

                  Do you start with the scapula protracted or do you try to keep it squeezed and retracted the whole time?

                  • Cletus Kasady
                    Cletus Kasady  2 days back

                    Ha I love how dude gets on the ground in some his vids, mofucker ain't no one doing that at their gym grounds so nasty at public gyms

                    • Mom
                      Mom  2 days back

                      I was always told I was supposed to put my leg on something while performing face pulls, thank you

                      • DeathMonk TV
                        DeathMonk TV  2 days back

                        Very helpful!!!!

                        • DeathMonk TV
                          DeathMonk TV  2 days back

                          I love your content. It is so helpful. Thank you!

                          • Michael Flamisch
                            Michael Flamisch  2 days back

                            I start every upper body workout with this. Been managing shoulder ac joint issues for 20 years. Thank you.

                            • Diyar
                              Diyar  2 days back

                              Jeff you have alot of knowledge but i just wish you could go straight to the point on the exercises. Sometimes you talk to much and it gets boring.

                              • Goolag SuxBalls
                                Goolag SuxBalls  2 days back

                                Aren't you pulling at the wrong angle when you lay down to perform this exercise? Its the same angle as pulling low to high in a standing position. I think you should flip your body around so your feet are the farthest from the machine and your head the closest.

                                • Gamerzhut
                                  Gamerzhut  3 days back

                                  0:19 what is this a fap ? XD

                                  • Chris Thomas
                                    Chris Thomas  3 days back

                                    Its interesting how EVERY video says "STOP DOING THIS" or "Fix This" or "Dont do what others say" ...as though he is the ONLY one with training and the only one with knowledge.. Unless he is assessing you personally in His actual studio he has no right to say do this or that without understanding your personal limitations, weaknesses and strengths...All I am saying is that Trying to improve your business by bring others down or comparing yourself to others will NOT create longevity..He will learn that soon enough. He is doing everything he can to gain attention to himself (I.E. going without a shirt) but all he needs to do is create a product that is individualized and that can be learned, understood and adapted well to each interested party instead of just saying..."Look at me I am Jeff, I am hot so only do what I do and you will be ripped too!"

                                    • E W
                                      E W  2 days back

                                      Hey! He videos without a shirt so that you can see which muscles are being (and should be) working. It has NOTHING TO DO
                                      WITH SHOWING OFF). Quit being a dumbass and so insecure about yourself. Quit whining like a girl, grow some balls and act like a man! As far as his videos stating "Stop doing this/that", maybe you should educate yourself on Jeff's educational background, degrees and experience. MOST people, unknowingly ARE doing exercises incorrectly. Jeffs goal is to show proper form, technique and biomechanics (look that word up in the dictionary) while at the same time helping the masses to stop injuring themselves or causing permanent and debilitating injuries to themselves. And he does this all for free. So, QUIT BEING A BITCH AND STFU!

                                  • alex haes
                                    alex haes  3 days back

                                    Omg these studied jokes are so cringe

                                    • Nick N
                                      Nick N  3 days back

                                      this guy is the best

                                      • IBGoodPeopl 3581
                                        IBGoodPeopl 3581  3 days back

                                        Dang bring. Is there any workouts that you tube teaches that are safe to do..lol I think I get tagged in more if your dont do videos than any "do" do videos. Why is there so much contradicting info in the fitness industry?

                                        • Mark Barker
                                          Mark Barker  3 days back

                                          Gotta Alpha up and grab the second rope! Also had to watch twice to catch 7:45 tip. The hands beat the elbows for external rotation.

                                          • Evan Lomax
                                            Evan Lomax  4 days back

                                            Great content, Jeff! Thanks!

                                            • Timothy Hyer
                                              Timothy Hyer  4 days back

                                              Jeff looks extra vascular in this video

                                              • TerminatorXX
                                                TerminatorXX  4 days back

                                                I use Resistance Bands. Work great.

                                                • Eddie Mercado
                                                  Eddie Mercado  5 days back

                                                  Only been doing this totally wrong since day 1😂

                                                  • Voshon Poe
                                                    Voshon Poe  5 days back

                                                    We know this Jeff!!!

                                                    • James M
                                                      James M  5 days back

                                                      https://youtu.be/eIq5CB9JfKE?t=26 Perfect form

                                                      • David Gandham
                                                        David Gandham  5 days back

                                                        These comments have me dying 😂

                                                        • ZA_Survivalist
                                                          ZA_Survivalist  5 days back

                                                          Face pulls dont feel all that comfortable, perhaps it is inexperience with that movement. I feel as if my traps engage before anything else. I do however feel better with seated, machine rear delt flys. Could that be a substitute?

                                                          • Christaki
                                                            Christaki  18 hours back

                                                            I'm gonna miss you, kid. Jeff, go easy on him 🙏🏽

                                                        • troy jorn
                                                          troy jorn  5 days back

                                                          high quality repetitions
                                                          love that saying

                                                          • Umar Nasser
                                                            Umar Nasser  5 days back

                                                            1:34 - perfect form on that face scratch

                                                            • Quantumax46
                                                              Quantumax46  5 days back

                                                              Saved

                                                              • Ging Freecss
                                                                Ging Freecss  5 days back

                                                                Im struggling doing these with light resistance bands. Can do like 3 reps max

                                                                • Preston Jones
                                                                  Preston Jones  6 days back

                                                                  When I do face pulls I feel it in my right rear delt but my left is lagging behind. I do all the recommended exercises but I still struggle to feel my left rear delt. What should I do?

                                                                  • chino coffee
                                                                    chino coffee  1 days back

                                                                    Make sure u don't shrug your shoulders or turn your body to one side every rep . Use very light weight when doing face pull.

                                                                • crikeymos22
                                                                  crikeymos22  6 days back

                                                                  This is gold. Plus he is as fit as fook. 🤪

                                                                  • Sylvia King
                                                                    Sylvia King  6 days back

                                                                    LOL

                                                                    • Rebecca Knight
                                                                      Rebecca Knight  6 days back

                                                                      Is this a good one if you've had a glenoid labrum tear/repair? My shoulder is stable now, and I'm constantly looking for safe ways to strengthen the muscles around it, without hurting it.

                                                                      • m sinc
                                                                        m sinc  6 days back

                                                                        This guy by far is the best at explaining the reason for form, so easy to follow aswell

                                                                        • Tim Thomas
                                                                          Tim Thomas  6 days back

                                                                          Update: I started thinking about what to use for face pulls and tricep push downs. I like the ropes but reviews of them breaking at handle or with the single ropes, the ends coming off. So I bought two 18 inch motorcycle double loop tie downs which is a loop on both sides. Rhino had a sale on 4 pack for 13 bucks, any brand will do. Just use a cable carabiner and slide two on one of those. Works perfect better extension to get full rom on triceps and face pulls




                                                                          So I will just buy two of the tricep ropes and bring them to the gym to use for facepulls and tricep push downs.

                                                                          People be like what are you doing you can't take those.
                                                                          Sorry bro these are my ropes

                                                                          • Jaw Upskills
                                                                            Jaw Upskills  7 days back

                                                                            Stop making 12mins video on something simple

                                                                            • Jack Windensky
                                                                              Jack Windensky  1 weeks back

                                                                              Thanks man! I actually tried these for the first time a few days ago and I could tell the movement wasn't good on the shoulders. I abandoned them altogether. After watching this video, I realize that I was doing it completley wrong xD

                                                                              • fatalradius
                                                                                fatalradius  1 weeks back

                                                                                lol, starts at 10:33 - You are welcome.

                                                                                • Todd Malcolm
                                                                                  Todd Malcolm  1 weeks back

                                                                                  LMBO!!!!!!!!!!!!!

                                                                                  • Shahul Hameed
                                                                                    Shahul Hameed  1 weeks back

                                                                                    Only 1 rope in gym

                                                                                    • zerozeppelin
                                                                                      zerozeppelin  1 weeks back

                                                                                      Stop breathing!! (SAVE A FRIEND)

                                                                                      • Kermit The frog
                                                                                        Kermit The frog  1 weeks back

                                                                                        @0:32 I feared for my life

                                                                                        • tedereTSSK
                                                                                          tedereTSSK  1 weeks back

                                                                                          Extremely useful, practical and correct. Very refreshing.