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

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

JEFF: What’s up, guys? Jeff Cavaliere, Dude…you’re making me uncomfortable. JESSE: Why? Oh, was it because of my exercises? Dude, my rotator cuff feels great. JEFF: Can you get behind the camera, please? JESSE: You sure? JEFF: I’m positive. JESSE: Okay. Okay. JEFF: Creep. I’m positive. All right, guys. Today, let’s talk about what we’re really
here to talk about. That is, the face pull. A lot of people don’t do this exercise right. And some of you, I don’t blame because there
are literally tutorial videos out there with millions of views that are not only showing
you an incorrect way to do the exercise, but it’s the direct way to hurt yourself doing
the exercise. That’s not what we want. So, I want to make sure you do this right. I know we’ve become a little synonymous with
this exercise, but for good reason. I’ll wear that badge proudly because I believe
this is an incredibly important exercise. Not just to build the stability of your upper
body and torso for your bigger lifts, but more importantly, to your overall posture
and health. So, we need to do it. What I’m going to do is cover a few different
elements here. I want to talk about the equipment you use. The height you want to set it at. The grip that you’re going to use – because
a lot of people screw that up. The stance you take when you do the exercise. The travel, and what the key points are when
you start to move the band. And then some alternatives. More importantly, when you program it, what
type of weight you’re using, what type of reps, and then where you program it into your
overall plan. So, we start here, first and foremost, with
the equipment. You might be training at home, or you might
be training at the gym. In the gym you’d have access to a cable, which
I prefer, but I’ll get to that in a second. If you’re home, it doesn’t mean you can’t
do it. It just means that you have to be alert of
something or aware of something. That is, when you do it with a band the strength
curve on a band is different than when you’re going to encounter on a cable here. As you stretch the band further and further
out it gets more and more difficult. But the most difficult portion of this exercise
is the end. So, if I were to start and try to do full
range of motion where my arms are out in front of me, getting some scapular protraction here,
and then I come back into the face pull I hit a wall. I don’t have the strength because this band
got too hard, too quick. I’d either have to compromise and use a lighter
band, or I’d have to stand closer here and start in the midrange of the exercise so I
can get in position at the end. It’s something you have to be aware of if
you’re going to train at home. Ideally, you would use a cable machine. But what would you attach here? You wouldn’t want to attach a bar to this
because you’re going to limit the amount of rotation you can get, which is an all-important
component of this exercise through your shoulders. So, you’d use a rope. But the problem with one rope is that it’s
often times not long enough. As you’ll see here, we’re going to want to
get our arms out wide. Not just here, but out wide so we can get
into external rotation. This is limited by the use of a single rope. You could either attach a sled rope like this
to get more length, or what I like to do is take another rope from the gym, pull that
one down, attach a second rope, and now I’ve got the length I need to maintain that position
here. So that’s what you want to make sure you can
do to get yourself in the right spot. The next thing would be, what is the height? Where do you want to set the height here? Again, you see some people taking this thing
from a low position. The problem with low is that it’s setting
up the wrong mechanics of the exercise. You don’t pull from low to high. You saw Jesse doing this. We call it the ‘upright pull’. It’s horrible for your shoulders. You’re basically performing an upright row
instead of a face pull. But what’s more important is when you resist
yourself from low to high, you’re asking for an eccentric contraction of the rotator cuff,
in the external rotators of the shoulder to counteract that because you’re being pulled
down, and forward. This is the angle. Down and forward. You want to make sure you have yourself going
from high to low because if I’m getting pulled in this direction, not only is my arm getting
pulled there, but my back gets pulled there, too. I lose my thoracic extension. What happens there is the amount I can externally
rotate – and you can do this yourself, right now – if you round your thoracic spine and
try to externally rotate you only get a certain amount. If I were to stand up into full extension,
now I get an extra 20 degrees of external rotation. So, if we could fix that just by making this
thing anchor high, that’s what we would do. Now, by getting in this high anchor position
when I pull back, I’m concentrically pulling back into external rotation. Strengthening those muscles there, the ones
that we’re trying to work on the most, along with the rear delts, and of course, the mid
scap, rhomboids, and traps. So, I’m in this position here. So, you want to pull from high to low. Next is the stance. How do you stand? People say, “I’m never sure if I’m supposed
to stand square, or if I’m supposed to stand like this, or if I’m supposed to put my leg
up on something.” No. You don’t want to do that. You want to stand square, if at all possible. It’s more athletic. You get to a more athletic stance. You square up and you pull. What it does is regulates the amount of weight
you can use. So, I can’t overload this to the point where
it degrades the form on the exercise because if I try to go so heavy that I’m getting pulled
forward I’m going too heavy. It’s an easy sign for you to know that. But you want to be able to square up here
and pull around that torso this way. If you have to. If it’s not because you’re using too heavy
of a weight, but because you have bad balance; you can get into a staggered position here. But square up your hips, square up your shoulders,
and pull that way throughout the exercise. Here’s where it gets really important. It’s the grip. What is the – how are you gripping this
rope? All the time I see people – especially if
you’re correctly putting it up high – they take an overhand grip, and overhand grip,
and then they pull. What this is promoting is, again, internal
rotation of the shoulder with elevation of your arms up overhead. You don’t want to be there. Especially if you do this as often as I’m
going to recommend you do this. You’re accumulating a lot of repetitions in
an internally rotated shoulder position with elevation. Not a good idea. So instead, you grab it from underneath, and
underneath. You point your thumbs backward. Now when I grip it this way and I come back
you can see I’m getting external rotation of the shoulder at the top with elevation
here, as opposed to internal rotation. Which leads us right into the trough lift. What the exercise looks like when you start
to perform it. There are two things you really want to focus
on here. The first thing is: where are you pulling
to? What’s the destination? This should be easy, but it gets screwed up
a whole hell of a lot. This is a face pull. So that means you’re pulling to your face,
right? Right around your nose. My big nose is a nice target for me. I can come right toward my nose and if I could,
I’d pull it right in here. A face pull. It’s not a clavicle pull, in here. You’re not trying to pull down there. It’s not a chest pull. It’s not an overhead pull like that. It’s a face pull. So, you want to make sure that’s your destination. In terms of the main driver of this, this
is what’s key. What wins the race to the back position there? Your elbows or your hands? The answer is: your hands. This is where I think people get this wrong
all the time. They let their elbows win. They do this. They do this. This is an elbow beating my hand. My hand is the length of my forearm away from
my elbow right now. That’s not what I want. Once again, that’s internal rotation with
elevation. What I need to do is let my hands beat my
elbows in a race to the back. I come in here, the hand beats the elbow. What that ensures is that I’m getting external
rotation. What I’m really trying to do here is close
down the back here. Open the chest, close down the back. Squeeze those shoulder blades. Externally rotate. Get the rotator cuff involved. Let the traps pull and help. We want to make sure the real race is being
won by the rotator cuff in this exercise. Not by the rear delt in some sort of row. That’s a different exercise. The benefit of this exercise is driven by
the rotator cuff. If you can’t do that there are a couple of
modifications that will help you. The first one to reinforce that is to get
down on the ground. If I get down here and perform this, if I
lead with the elbows my hands don’t come anywhere close to the ground. So, what I can do is come down here and make
sure my hands, or at least the nubs of the rope, make contact with that ground, and my
elbows are elevated here. I squeeze for a second or two, and I come
back up. Down, and I hold and squeeze. Don’t let the hands drift. Keep them down in contact with the ground. It’s not just a great way to feel this, it’s
a great way to do the exercise. But another variation you can do as an alternative,
to add more to this exercise than what I’ve shown you recently, is by adding a raise of
the arms at the top. So, I get back here, and then I raise the
arms up, and I come back down. What this is doing is adding the lower traps
to the equation here. We’re already hitting almost everything in
our back. The lower traps are really important for creating
stability of the scapula as we raise our arms up over our head. So, we don’t want to ignore that. If we can build that in with a simple raise
of the arms at the end here, holding isometrically in that back position, why wouldn’t we do
it? It’s a bit more complicated. It does require a little more strength, but
it’s one that you want to explore if you can. The last two things are about how you would
program this from a weight perspective – as sets, that type of thing – and also how
frequently. Weights. I mentioned before, not so heavy that it’s
pulling you forward, but not so light that the exercise becomes ridiculous. People will think this is a corrective exercise
and they’ll come in and get limp here. This is not helping. This is not helping. What you do is make sure you’re using enough
weight to create strength benefits. You’re trying to strengthen weak muscles that
are being compromised by over dominate, anterior chain muscles that have put you in this position. These need to get stronger. So, choose a weight that is a resistance that’s
challenging for you. But most importantly, it’s the set-rep structure. If you’re going to do 10 to 12 reps of these,
make sure it’s 12 sets of 1, or 10 sets of 1. That’s the mentality. Every, single one of them has to be a good,
solid contraction here. Squeeze, hold, raise up if you’re going to,
come down, and rest. Reset. Come back. High quality repetition. Come up, down, and through. That’s the key to the effectiveness of the
exercise. It’s the quality. In terms of how frequently you want to do
this, you would work it in as I’ve said before in a video, every workout. At the end of every, single workout. I don’t care if you’re working your legs,
or you’re working your back, or you’re pull, or push, or whatever. You can benefit from a couple of sets of face
pulls here. You’re not going to over train with these. It’s just addressing a weakness, and the postural
effects that this weakness has on you through a little more regular frequency. Guys, I hope you’ve found this video helpful. This tutorial is meant to be complete, so
you actually get this right. If you’re going to be doing these as often
as I recommend, if you place the important on this exercise that I recommend, I’ve got
to make sure you get it right. If you’re looking for plans where we place
as much care in the selection of all our exercises, it’s not just what you do but how you do it;
head to and look at all our programs. They’re setup based on the goals you’re trying
to achieve. In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you. And if you haven’t already, make sure you
subscribe and turn on your notifications, so you never miss a video when we put one
out. All right, guys. I’ll see you soon. Jesse, stay far, far away from me, please.

Daniel Yohans

100 thoughts on “Stop Doing Face Pulls Like This! (SAVE A FRIEND)

  1. ATHLEAN-X™ says:

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    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…

  2. Rudy Quezada says:

    I see people doing this exercise at the gym; but look like beginners.. To me people should start with basic back exercises to build foundation. To me these kind of exercises are for people in compitition n need more definition ..but good to know .

  3. Junior17 says:

    I did that at my gym and one of the trainers walked up to me and said ''Why you using two ropes, one's enough''

  4. Pony Chaser says:

    I will tear your face off !

  5. ᅚᅚQix says:

    Ever do this reverse, or like a back of the head pull(push?)? Or would that be bad?

  6. Jesús Miranda says:

    dude you're the best

  7. ThatGuy WithTheKendama says:


  8. Shinesha Shine says:

    Use 2 ropes in gym 2 times per week, and soon you will be conditioned to with stand every punches…
    And after that its better to get into boxing …

  9. Vikki Gaines says:

    Im a 37 yo female with a slight massive aversion to upper body strength building. I started with yellow theraband prior to progressing to cable. Developed lateral epicondylitis on my nondominant arm when I transitioned to the cable with a weight I thought was light. (10lbs) Any thoughts on mechanism of injury other than weakness?

  10. Whatssup Dude says:

    Me today: Today i will do face pull ups as usual
    Me after 2 h after having seen jeff’s video: ok let’s forget what i’ve done today

  11. Ahmed Farag says:

    What if I do the face pull while lying on the ground on my back
    It is more stable

  12. Eddie Cornell says:

    You sound like Ross from friends

  13. Kelly Dayton says:

    Sweeeet back! Thanks for sharing how to do properly!

  14. cihan .?. says:

    Lan bi siktir git.. Totondan icat çıkarıp durma

  15. fireflame ft says:

    Can I do these with a barbell?

  16. Twisted Indian says:

    If I had a dollar for every time I saw this exercise done wrong, my gym membership would be paid for me! What I found helpful is the bit about beating the elbows with the hands. Thanks Jeff!

  17. livestrong296 says:

    3:00 that's what she said

  18. saffarco5 says:

    Thank you much, I see many doing it wrong. I’ll make sure I tell them the correct way of doing it. Thanks much

  19. TauroFitness says:

    Great video but this shit is subjective broh..I’ve been doing face pulls for years, 10 actually with both ropes, and not once have I ever been injured, so to say it’s a good way to get hurt is purely anecdotal at best dude..🤦🏽‍♂️

  20. Eva Butcher says:

    God Bless you thanks for all the tips and techniques to keep us safe while working out💯👍

  21. TheDrCheeto says:

    Does a free motion row machine work for face pulls too?

  22. Joe B. says:

    Ive heard 4 ropes are better

  23. Elangkumaran Jayabarathi says:

    What's the Answer to the Ultimate Question of Life, the Universe, and Everything ?
    Turns out it's face pulls.
    With two ropes.
    And the upward push to involve the lower traps.

  24. G Foster says:

    9:17 Nice rat tail homie!!! Lol

  25. Yogesh Jadhav says:

    00:25 never laughed so hard while watching a fitness video

  26. Vasco Martinez says:

    The video rigth next to this is from a guy that goes by Caged Muscle or something like that, oh boy, he's preaching the bad form that Jeff is asking us not to do it, it would be hilarious if people weren't getting hurt

  27. mukundan nair says:

    What If we don't have a long enough rope? Is it possible to do this on a cable machine (where we do crossover) and use the two cables on the extreme side

  28. Yunshan Luo says:

    6:34 you watch me nae nae

  29. box1gr Chann says:

    whenever i do facepull and then do the trick to put the hands up like jeff did my shoulders pop…especially left…its something wrong with the joint,rotator cuff?

  30. BIack0ut23 says:

    father forgive me for i have internally rotated…

  31. Hikaru Houo says:

    thanks for the useful information, I really need to fix my posture.

  32. Cris Sandlin says:

    I've been doing face pulls wrong for years!

  33. Ivan Alvarez says:

    Hey Jeff every time I do face pulls I hear a pop from my right shoulder should I be worried? Any way I can check it?

  34. Terry Sutton says:

    Perfect tutorial. Most people do have weak rear delts and upper back and you can see that their posture if affected by that. This tutorial is perfect. I've used face pulls with clients to improve their posture and to strengthen their rear delts. It does work if done correctly as the video shows. I've seen some pretty crazy ways of doing the face pull. There is only one way, the correct way and this video shows you that.

  35. Tatiana Racheva says:

    It’s such a brilliant move to have a comic relief character. This is why I love YouTube and your channel.

  36. PPP Pugh says:

    A great nose-pull exercise. Got it.

  37. jose galvan says:

    I have learned a lot about what to do and NOT to do to build more muscle thanks for all your tips YOU THE BEST!!!!!! 😎👌🏼👍🏼

  38. Jason Huff says:

    Thank you Jeff.
    ( and Jesse. )

  39. R E says:

    Where can I buy the "Sled" rope at 3:19 ? any amazon links will be great!

  40. Tej T20 says:

    Absolutely loved this video💪

  41. Dwaine Higgins says:

    I’m lucky in that my gym has 6 ropes. Obviously I make sure to use all of them to follow along with Jeff’s recommendations. 😐

  42. Noor Wafai says:

    Jesse is so hot and nobody talks about it. That's the true scandal.

  43. Pretty ILL says:

    I'm so glad I found your channel. I observe so many ppl doing exercises incorrectly, and my fat ass need to make my workouts count. I'm the one watching Jeff's videos before I start my workout lol

  44. vibes says:

    Jeff is so big he doesn't use the product on the lower shelf in the back

  45. vibes says:

    Jeff is so big he doesn't drink the drinks on the bottom shelf in the back

  46. Alex VanDeVoorde says:

    Imagine Jeff standing out in the desert and dropping a nuke rite on his head 😂

  47. Nathan Fishermen says:

    Funnily enough, I used to watch these prior to beginning my training as a physiotherapist, now that I know all the terms used I can finally understand what he is saying.

  48. Tony Lavelle says:

    Thank you, Jeff, intelligent, trustworthy and professional as always. You are my favourite online coach

  49. FromBeToReality says:

    THUMBS UP!!!
    then watch!!!



  50. Matt Griffin says:

    how far away should you stand?

  51. Chris Havok says:


  52. Brett Taylor says:

    I have NEVER felt a pump in my rear delt until trying these face pulls with this technique… and the raise up for the lower traps, THANK YOU Jeff

  53. FredIsHackingSweet says:

    Laying on the ground changes the angle to the same as lifting from low to high which is exactly what he said was wrong at the beginning due to pulling into internal rotation of the shoulder ?

  54. Erik Meskanen says:

    Whoa, I've bren doing it wrong all time long. I've been hitting tye face pulls with nternal rotation with elevation since my elbows have been the driver of this exercise. Need to focus on getting my hands all the way back and lift up and down from now on. Thank you Athleanx!

  55. Ignacio SA says:

    "Stop doing this! Stop doing that!" You're not my mom, leave me alone!! – runs to the bedroom and slams the door shut

  56. Satanskii says:

    0:21 Jesse doing the dirty exercise

  57. Krigi says:

    I love the fact that that even though the subject is important and people should pay close attention to the information, Jeff puts in that extra fun bit to get the people paying attention and not just: " HI DO THIS THIS WAY, AND YOU CAN ALSO TRY THIS FOR THIS, THANK YOU BYE" This should be also used in schools I imagine, anyway love your work, just tried 2 excercises from your lover pecks video, and that was amazing. I am telling you people, when you listen, understand and then do, you will get results.

  58. Matthew Thomas says:

    All of your videos are extremely helpful and funny as hell!!

  59. Alex Liptak says:

    I like these but have trouble with left shoulder. I had labrum surgery on that shoulder and developed arthritis in that shoulder which limits my range of motion on that side. Any hints for me to help me do this exercise better

  60. Joker says:

    He sure was pulling something!

  61. Sergio Cárdenas Reyes says:

    I love this.

  62. Michele Hadley says:

    Great video! Is there a way to do this exercise with dumbbells?

  63. Asle Co. says: this is another movie from you . yet in this movie you are doing what you are saying now is wrong – self contradiction . Now you are saying not to do face pulls with tha cable coming from up and in the other movie you actually do the same exercise while the cable is coming from down .

  64. Phoenix Wheatley says:

    I learned so much in the first 7mins of this video. Wish I had watched this last year when I was doing this exercise.

  65. Alan S. Wendelschafer says:

    First time I saw this, I thought Jesse was using the shakeweight.

  66. Zetsuke4 says:

    Best video ever

  67. WeAreIUGtv says:

    Don’t forget to extend through your thoracic. Wasted a whole summer, and about 3000 face pulls by not doing so

  68. theshellest says:

    Take a shot (of protein powder) every time Jeff says "external rotation" and you might have muscles like his.

    Kidding. This was a really great video. Pretty sure I haven't done these correctly once.

  69. Adolfo Salani says:

    Should I feel the burn in my back too? Beacuse i'm only feeling it in my shoulders

  70. Tommaso Cazzaniga says:

    Excellent, this was very useful.. Thanks for sharing!

  71. XBLASTER says:

    Damn….He becomes red so quickly….

  72. Carlyon Christian says:

    Thanks for this Jeff. I've been looking for a good face pull tutorial

  73. Stevie M says:

    7:37… Your hand will always be the length of your forearm away from your elbow… I think that's a given

  74. Simon John says:

    The comment section is better than most comedians

  75. Nick Weiler says:

    My gym doesn't have 2 ropes. Please explain how I can still do this?

  76. Did You Know? says:

    3:17 How do I do the revised Face pulls with that sled rope thingy? I'm not sure where you'd attach it. My gym only has one rope- so I definitely can't do the 2 rope thingy.

  77. is it ? was it ? says:

    When I use to ropes at the gym? People want to pull my face …

  78. Tyler Ferrara says:

    Can u fukn just tell us how to do it instead of weaving your answer into a bunch of other shit

  79. Hippopotamus Prime says:

    Doing these saved me from a lot of pain, thank you

  80. Superman says:

    Please make a video on how to make your fridge full all the time. Just kidding. xD

  81. GameplayBank says:

    Great video man

  82. Robert Gity says:

    "Hey everybody what's up Jeff Cavaliere here with and today we're going to look at one of my personal favorite exercises for stronger wrists, the rope stroke.'

  83. Joe Azzizzo says:

    Awesome thank u I have been doing them with the wrong grip. I had my hands the opposite way on the rope. Also I like using 2 ropes vs 1. Great idea

  84. SURESH CHANDRA says:

    Never ever had a shoulder pain before during my workout ..I have been a regular gym goer .. but once I incorporated face pulls in my routine..I have not been able to do any sort of shoulder workout..I even got pain during flexion and int.rotation of shoulder..what to do?

  85. Denis K says:

    Which one of your programs has facepulls, all of them? I am getting confused between all of the different muscle building programs you have even after the survey.

  86. Shed says:

    Jessie, you are hiiiiilarious!!😄

    Shout out to the elevator music!😄

  87. Full Perspective says:

    Double row great advice great video

  88. gaurav rampal says:

    Guys u r both awesome. Jassy, u r really funny man. God bless you guys. One last thing- I love training but after watching u guys, I have taken my training to a different level. Thank to u Jeff….

  89. Nel Yang says:

    sooo… what's a good equivalent of a facepull without two ropes and a cable?

  90. John Yocum says:

    Really helpful. This probably just saved my shoulders.

  91. Jason Klinshaw says:

    Love em

  92. Steve Carp says:

    GREAT instruction!! Thank you.

  93. TravelwithME says:

    today two dude were fighting for rope

  94. UnNamed Beast says:

    The Best fitness channel.

  95. million dollars says:

    That's smart 😊

  96. Nigel Whiting says:

    @7:35 Jeff, gentle reminder that one's hand is always the length of the forearm away from one's elbow.
    Cool vid tho 🙂

  97. CoinSnatcher says:

    so you want me to use the only two ropes in my school gym then lay on the ground while i do that with like 10-15 lbs of wieght

  98. Silviu Nemi says:

    6:58 "My big nose is a nice target for me!"😂😂

  99. MortalKombat313 says:

    It’s so hard for me to feel my rear delts being worked out for this exercise😔

  100. Joeffrey Chaucer Paitan says:

    Jizz been doing this exercise wrong this whole time

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