How to Do the Face Pull Exercise

Face Pull or High Face Pull exercises are a great way to de stress and remove tightness and tension from stiff shoulders. Improving posture, strengthening upper back muscles and decreasing back pain are just a few of the benefits of this cross training exercise. Replace strength training bands with a pulley machine if one is available.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Bands
• Cross bar

1. Loop resistance-training bands around the cross bar shoulder width apart. Create the loop by wrapping the band around the bar, pulling the back straps through the front loop and pulling down. A good visual is tying elastic bands together like in elementary school.
   
   
   
2. Wrap bands once around the wrist before holding them in your hands, one band for each hand. This is a good time to check that you are far enough away from the bar to create adequate resistance.
   
3. Lean back and pull on the bands to test for tautness. You want to be far enough away that the bands add resistance to your movement but not so far away that the bands are so tight they may snap. Pulling the bands and using your body weight to gage what is a comfortable distance for you.
4. Begin the actual face pull with your hands and arms straight out in front of you.
   
5. Pull on the bands with both hands simultaneously as you lean backwards. Bring the hands to meet the chin. The shoulder blades should squeeze together as you do this and the elbows bend and draw in level with the shoulder blades.
   
6. Straighten arms to release tension and return to the starting position.
   
7. Repeat exercise as many times as is comfortable, customizing the resistance and distance to suit your needs.