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 YouTube 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 http://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 youtube 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 - http://athleanx.com/x/my-workouts
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Comments • 3 681

  • 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  2 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?

  • angel Izquierdo
    angel Izquierdo  15 hours back

    Amazing stuff here!

    • R3CTLESS
      R3CTLESS  17 hours back

      Wtf is wrong with this guy,he has video's stating don't do this excercise for every workout of every parts.He just fucking saying to avoid every exercises.I know some nerds will comment he knows science and says with proof somewhat,dickheads but he is just stating each and every exercises as don't do this or that,he just want views and poss don't do this or that

      • Sidra Khan
        Sidra Khan  22 hours back

        Ihave learned so much from jeff sir true respect for this guy

        • RavenPlaze
          RavenPlaze  1 days back

          I wanna do this but I also don't wanna be the dick using 2 ropes.


          Edit: Guess I need to buy my own ropes.

          • moo 1
            moo 1  1 days back

            Jeff has some great videos and obviously knowledge but everytime i see a new video of his its telling me don't do this don't do that i have trained for years and he now has me questioning what's right and wrong considering i seem to be doing a lot of what not to do after been shown the opposite ??

            • moo 1
              moo 1  6 hours back

              @Chris C well not sure about the old part 😂😂

            • Chris C
              Chris C  6 hours back

              Can't teach an old dog new tricks they say

          • Quax
            Quax  1 days back

            The camera was better before Jesse picked it up

            • David DeNie
              David DeNie  1 days back

              I’ve purchased one of Jeff’s programs but didn’t use it. I believe I was able to access once or twice but have since lost all login capabilities and wondered if it would be something I could still access it? I paid for it so would that guidance and info still be available. I mean can I still get to it?

              • Ziggy 1ton
                Ziggy 1ton  2 days back

                Great workout💪🏿👌🏿

                • Doug Stanhope
                  Doug Stanhope  2 days back

                  He’s natty ?

                  • Niels
                    Niels  2 days back

                    7:37

                    • Lawrence Goldman
                      Lawrence Goldman  2 days back

                      How do I do it with the correct form from my wheelchair?

                      • rampage42
                        rampage42  2 days back

                        Thanks for this video Jeff. I was doing this wrong

                        • Asad Raza
                          Asad Raza  2 days back

                          Great video

                          • Roman Blanks
                            Roman Blanks  3 days back

                            Dear staff at my local gym, thank you for visiting this video I handed you the link to. Now please watch the video and you'll understand why I asked for you to ensure you provide more than one ****ing rope. Thanks.

                            • Chris
                              Chris  3 days back

                              You only used one rope in your previous face pull video - https://www.youtube.com/watch?v=MiRAi2KOfRQ. Can I just use 1 rope as my gym is too busy to take up 2 ropes?

                              • John Whitehouse
                                John Whitehouse  3 days back

                                Thanks for the help with the correct technique with hands beating the elbows.This will help me out greatly in terms of daily workouts✌👌

                                • ibrahim jahangir
                                  ibrahim jahangir  3 days back

                                  where are his nipples😂😂😂

                                  • Mark Kempton
                                    Mark Kempton  4 days 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  4 days back

                                      Good form is killing my gains.

                                      • David Nika
                                        David Nika  4 days back

                                        I needed this. Thanks Jeff!

                                        • Christaki
                                          Christaki  4 days back

                                          Throw us some rope, Jeff

                                          • prakhar pal
                                            prakhar pal  4 days back

                                            Good video 😁

                                            • Destination Fucked
                                              Destination Fucked  5 days back

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

                                              • bonob0123
                                                bonob0123  5 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  5 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

                                                  • Ximien Lum
                                                    Ximien Lum  2 days back

                                                    Doesn’t your gym have mats?

                                                • Mom
                                                  Mom  5 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  5 days back

                                                    Very helpful!!!!

                                                    • DeathMonk TV
                                                      DeathMonk TV  5 days back

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

                                                      • Michael Flamisch
                                                        Michael Flamisch  5 days back

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

                                                        • Diyar
                                                          Diyar  6 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  6 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  6 days back

                                                              0:19 what is this a fap ? XD

                                                              • Chris Thomas
                                                                Chris Thomas  6 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  5 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  6 days back

                                                                Omg these studied jokes are so cringe

                                                                • Nick N
                                                                  Nick N  6 days back

                                                                  this guy is the best

                                                                  • IBGoodPeopl 3581
                                                                    IBGoodPeopl 3581  6 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  6 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  1 weeks back

                                                                        Great content, Jeff! Thanks!

                                                                        • Timothy Hyer
                                                                          Timothy Hyer  1 weeks back

                                                                          Jeff looks extra vascular in this video

                                                                          • Chris C
                                                                            Chris C  6 hours back

                                                                            Facepulls add vascularity confirmed

                                                                        • TerminatorXX
                                                                          TerminatorXX  1 weeks back

                                                                          I use Resistance Bands. Work great.

                                                                          • Eddie Mercado
                                                                            Eddie Mercado  1 weeks back

                                                                            Only been doing this totally wrong since day 1😂

                                                                            • V P
                                                                              V P  1 weeks back

                                                                              We know this Jeff!!!

                                                                              • James M
                                                                                James M  1 weeks back

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

                                                                                • David Gandham
                                                                                  David Gandham  1 weeks back

                                                                                  These comments have me dying 😂

                                                                                  • ZA_Survivalist
                                                                                    ZA_Survivalist  1 weeks 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  4 days back

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

                                                                                  • troy jorn
                                                                                    troy jorn  1 weeks back

                                                                                    high quality repetitions
                                                                                    love that saying

                                                                                    • Umar Nasser
                                                                                      Umar Nasser  1 weeks back

                                                                                      1:34 - perfect form on that face scratch