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How to Do Face Pulls: A Comprehensive Guide

If you’re looking for an exercise that can help improve your posture, strengthen your upper back and shoulders, and reduce the risk of injury while lifting weights, then face pulls are definitely worth considering. This article will provide a detailed guide on how to do face pulls correctly and effectively.

What Are Face Pulls?

Face pulls are a resistance exercise that target the muscles in the upper back and shoulders. They involve pulling a cable or resistance band towards your face while keeping your elbows high and your shoulders back and down. Face pulls are important because they help counteract the negative effects of activities like sitting at a desk, driving, or using a smartphone, which tend to round the shoulders forward and weaken the upper back muscles.

What muscles do face pulls work?

Rear Deltoids

The rear deltoids, often referred to as the posterior deltoids, are located on the back of your shoulders. Their primary function is to facilitate the pulling of your arms backward and their outward rotation.

Rhomboids

The rhomboids are situated between your shoulder blades, serving as the muscles responsible for the retraction of your shoulder blades, pulling them toward the spine, and bringing them together.

Middle Trapezius

The middle trapezius muscle, positioned in the upper back, extends from the base of your neck to the midsection of your back. It plays a crucial role in elevating your shoulders and bringing them closer together.

Rotator Cuff Muscles

The rotator cuff muscles form a group comprising four distinct muscles that encompass the shoulder joint. Their primary function is to provide stability to the shoulder joint, preventing dislocation and facilitating smooth movement

How to Do Face Pulls: Step-by-Step Instructions

Step 1: Set Up the Equipment

Attach a rope handle to the high pulley of the cable machine or anchor a resistance band to a sturdy point at shoulder level. Adjust the weight on the machine to a manageable level for your strength.

Step 2: Adjust the Handle Length

For a rope attachment, make sure the handles are set at a length where your arms are fully extended when you grab them. For resistance bands, ensure they are securely anchored.

Step 3: Stand in Position

Stand facing the cable machine or the anchor point with your feet shoulder-width apart. Hold one handle in each hand with an overhand grip (palms facing down).

Step 4: Position Your Body

Take a step or two back to create tension in the cable or resistance band. Your arms should be fully extended in front of you, and there should be a slight lean back from your hips. Your body should form a slight angle.

Step 5: Begin the Pull

Initiate the movement by retracting your shoulder blades. Imagine pulling your shoulder blades back and together as if you’re trying to pinch a pencil between them. Keep your elbows high throughout the movement.

Step 6: Pull the Handles Towards Your Face

Continue pulling the rope or resistance band handles towards your face while keeping your elbows up and out. The goal is to have the handles end up at about the sides of your face, hence the name “face pull.”

Step 7: Squeeze and Hold

At the end of the movement, squeeze your shoulder blades together and hold for a brief pause. This engages your rear deltoids and upper back muscles effectively.

Step 8: Slowly Return

Gradually extend your arms back to the starting position, keeping tension in the cable or resistance band. Avoid jerky movements or allowing the weight to slam back into the stack or anchor point.

Step 9: Complete the Repetitions

Perform the desired number of repetitions. A typical starting point is 10-15 reps, but adjust based on your fitness level and goals.

Step 10: Rest and Repeat

Rest briefly between sets if needed, and then repeat the exercise for the desired number of sets. Typically, 3-4 sets are a good starting point.

Benefits of Face Pulls

Enhanced Posture

Engaging in face pulls can lead to improved posture by strengthening the muscles responsible for retracting the shoulder blades. This, in turn, may alleviate discomfort and reduce pain in the shoulders and neck.

Lowered Injury Risk

Regularly incorporating face pulls into your workout routine can contribute to a decreased risk of injury. This is achieved by fortifying the rotator cuff muscles, which play a pivotal role in stabilizing the shoulder joint and safeguarding it against dislocation.

Enhanced Athletic Performance

The inclusion of face pulls in your fitness regimen can have a positive impact on your athletic performance. This exercise targets the upper back and shoulder muscles, thereby potentially enhancing your ability to lift heavier weights, throw with greater force, and deliver more potent hits.

Increased Muscle Mass

By incorporating face pulls into your training regimen, you can stimulate muscle growth in the upper back and shoulders. This can contribute to a more pronounced muscular physique and help you achieve your desired appearance.

Alleviated Discomfort

Engaging in face pulls may lead to a reduction in upper back and shoulder discomfort. This is due to the strengthening of muscles that provide support to the spine and shoulder joint, potentially alleviating pain and discomfort

Common Mistakes to Avoid

Not retracting the shoulder blades: Face pulls are primarily designed to target the rear deltoids and rhomboids, which are responsible for retracting the shoulder blades. If you are not retracting your shoulder blades, you are not working the target muscles as effectively.

Rounding the shoulders: Rounding the shoulders is a common mistake in many exercises, including face pulls. This can put stress on the rotator cuff muscles and lead to injury. To avoid rounding your shoulders, keep your back straight and your core engaged throughout the entire movement.

Pulling the weight too far back: It is important to keep your shoulders retracted, but you should not pull the weight too far back. This can put stress on the shoulder joint and lead to injury.

Jerking the weight: Face pulls should be performed in a controlled manner. Jerking the weight can put stress on the muscles and joints and lead to injury.

Using too much weight: It is important to start with a weight that is challenging but allows you to maintain good form. If you are using too much weight, you are more likely to make mistakes and injure yourself.

variations of the face pull exercise

High Cable Face Pull

The high cable face pull closely resembles the classic variation but requires setting the cable pulley to its highest position. This adjustment increases the exercise’s range of motion and places a stronger emphasis on targeting the upper back muscles.

Low Cable Face Pull

Conversely, the low cable face pull maintains the classic technique but is executed with the cable pulley set at its lowest position. This modification reduces the range of motion, concentrating the exercise’s impact on the lower back muscles.

Single-Arm Face Pull

The single-arm face pull employs a dumbbell or kettlebell. Begin by standing with your feet shoulder-width apart, holding the weight in one hand at your side. Bend your elbow and draw the weight upward toward your face while keeping your elbow close to your body. At the highest point of the movement, ensure your shoulder is retracted, and your elbow is fully bent. Gently return to the starting position and then repeat the exercise with the other arm.

Band Face Pull

The band face pull incorporates a resistance band looped around a secure anchor point. Begin by grabbing the band’s ends with an overhand grip, maintaining a shoulder-width distance between your hands. Pull the band back toward your face while keeping your elbows snug against your sides. At the peak of the movement, your shoulders should be retracted, and your elbows should be fully bent. Gradually return to the starting position and repeat.

FAQs

Can you do face pulls every day?It’s not recommended to do face pulls every day as it can lead to overuse injuries. It’s best to incorporate them into your workout routine 2-3 times per week, with at least one day of rest in between.
What equipment do I need to do face pulls?You’ll need a cable machine or resistance band attached to a high anchor point to perform face pulls. You may also want to use a rope attachment for added grip stability.
Can face pulls help with shoulder impingement?Yes, face pulls can help improve shoulder stability and reduce the risk of impingement injuries by strengthening the rotator cuff muscles and promoting scapular retraction.
How many reps and sets should I do for face pulls? Aim for 8-12 reps per set of face pulls, and include 2-3 sets in your workout routine. Increase weight or tension gradually over time as your strength improves.

Final Takeaway

Face pulls are a valuable exercise for improving posture, strengthening the upper back and shoulders, and reducing the risk of injury while lifting weights. By following the step-by-step instructions, avoiding common mistakes, and incorporating face pulls into your workout routine, you can reap the many benefits that this exercise has to offer.

The 15 Best Toners for Face, according to experts

There is no disputing that face toners have come a long way since the startlingly irritating astringents we used to keep pimples at bay as teenagers. Today’s products assist in rebalancing your skin’s pH levels after cleansing, keeping it in balance. Facial toners, which contain the same active ingredients as serums, also have a glow-giving effect. Because this is such a vital stage, we compiled a list of the 15 best toners for face so you do not become overwhelmed by the thousands of alternatives available.

Best Toner for Exfoliation – Glamglow SuperToner Exfoliating Acid Solution

GlamGlow’s toner solution contains exfoliating and blemish-fighting ingredients such as glycolic, lactic, and salicylic acids to remove dead skin cells, as well as astringent witch hazel to keep your skin smooth and breakout-free. It’s really beneficial for acne because it cleans out pores, reduces blemishes, and clarifies the skin. It’s also entertaining to use because it’s an emulsion that you shake to activate, and it looks glittery and gorgeous. However, the toner’s strong amounts of acids and astringents may be too drying for dry or sensitive skin.

Best Drugstore Toner – Thayers Rose Petal Witch Hazel Toner With Aloe Vera

This accessible toner is designed with witch hazel, a natural astringent, making it suitable for all skin types, particularly those prone to oiliness or acne. It’s also infused with moisturizing aloe vera and rose water, which can help reduce inflammation. However, it took quite some time for a few improvements to appear on your face, therefore it’s excellent for people who are patient with their skincare.

Best Toner for Redness – Innisfree Green Tea Hyaluronic Acid Toner

Green tea, known for its anti-inflammatory characteristics, can help reduce skin irritation, redness, and swelling, making it an excellent choice for people trying to soothe angry red skin. Green Tea Facial Toner by Innisfree incorporates the balancing benefits of green tea leaves in a liquid product that feels “extremely light and gentle” on the skin. With so much to adore, there is one drawback: the toner pours slowly from the bottle. That would normally be a good thing, But you have to use “quite a bit of muscle” to get the toner out of the bottle (thank you, small dispenser head), it’s less than ideal.

Best Toner for Sensitive Skin – Renee Rouleau Elderberry Soothing Toner

If you dislike the feeling of tight, dry skin after cleansing, you’ll appreciate Renee Rouleau’s toner. The antioxidant-rich elderberry toner, designed to be used after cleansing, helps balance and relax super-sensitive skin. This toner has only a few components yet provides significant anti-aging properties. This toner would be ideal if it was a little more moisturizing.

Best Toner for Oily Skin – Farmacy Deep Sweep 2% BHA Pore Cleaning Toner

For people with oily skin, the appropriate toner can help manage excess shine, and this one meets the bill. To unclog pores and refresh oily skin, it includes oil-dissolving salicylic acid, exfoliating papaya enzyme, and purifying moringa seed extract. Furthermore, chlorella, a natural antioxidant-rich ingredient, helps nourish and soothe the skin, preventing irritation and overdrying. To avoid overdoing it, avoid using the toner on days when you’ll be using retinoids or other active chemicals.

Best Toner for Combination Skin – Fresh Rose & Hyaluronic Acid Deep Hydration Toner

The Fresh Rose & Hyaluronic Acid Deep Hydration Toner will leave your skin feeling moisturized, smooth, and revitalized. While some toners contain chemicals that exfoliate and accelerate cell turnover, this one actually moisturizes the face. Formulated with, you guessed it, rosewater and hyaluronic acid (two compounds known to enhance hydration and nourish skin), people with most skin types (especially combination skin) will reap the benefits tenfold. It is, however, pretty pricey, but trust us when we say that it will go a long way.

Best Toner for Moisturization – Laneige Cream Skin Toner & Moisturizer

Laneige’s creamy formula is ideal for skin that requires more moisture. As the name implies, the product has a creamy, moisturizer-like consistency that hydrates the skin upon touch. “Smooth,” “airy,” and “super gentle” are three terms our tester used to characterize the toner, noting that the moisturizing properties of the product were immediately felt by her skin. Because this toner is thicker than others, it may be too heavy for oily skin.

Best Toner for Refreshing – Belif Aqua Bomb Hydrating Toner

This product is packed with all kinds of good-for-you ingredients, including soothing honeysuckle, baobab (which helps lock in moisture), and sodium hyaluronate (which helps keep skin hydrated). Because the recipe contains alcohol, a common cosmetic component that is known to be drying, you should test a small amount on the inside of your wrist to verify no reaction.

Best Toner for Vegan – Absolute Joi Balancing PH Skin Toner with Aloe

Those looking for cruelty-free businesses and products may appreciate the Absolute Joi Balancing PH Skin Toner with Aloe. As the name implies, it is mostly composed of aloe vera leaf juice and so has a jelly-like consistency. It goes on a touch thick, but it feels light and hydrating on the skin. Because it’s thicker, there may be some residue left on the skin’s surface, but given how moisturizing and soothing it is, we’re willing to ignore that.

Best Toner for Acne – MARIO BADESCU SKINCARE Glycolic Acid Toner

This glycolic acid-based toner from Mario Badescu works wonders for achieving glowing, youthful-looking skin. The toner’s natural components make it ideal for acne-prone skin. The key to its effectiveness is its capacity to stimulate skin cell turnover, resulting in a revitalized complexion. This gentle resurfacing toner does more than just cleanse, brighten, and balance your skin. So, with the best drugstore toner for oily skin, you may reveal softer, smoother, and more radiant skin that is free of dullness.

Best Toner for Versatility – dermalogica Multi-Active Toner

Dermalogica’s revolutionary multi-active toner will refresh and revive your skin. This oily skin toner is carefully formulated to condition the skin and prepare it for optimal moisture absorption. It’s more than simply a toner; it’s a protective barrier against environmental stress, promising improved skin health with each spritz. It can be your go-to option for immediate hydration whether at home, in the salon, or on the go. You may notice visibly smoother skin after using this toner for a few weeks. This is an expensive toner, but it is still a good one.

Best Toner for Cleansing – Perricone MD No: Rinse Intensive Pore Minimizing Toner

Perricone MD introduces the No-Rinse Intensive Pore Minimizing Toner, a game-changing product. This potent face toner is formulated for oily skin and contains DMAE (dimethylaminoethanol) and salicylic acid. It works as one of the best toners for oily skin by gently exfoliating and purifying the skin, removing undesirable residue and build-up. It is more than just a toner; it actively reduces the appearance of enlarged pores, making your skin noticeably smoother and cleaner. This toner works extremely effectively as a cleansing toner, thus it may not be suitable for those with dry skin.

Best Toner for pH-Balance – The Ordinary Glycolic Acid 7% Toning Solution

The Ordinary Glycolic Acid 7% Toning Solution contains glycolic acid, which gently exfoliates and enhances the texture of your skin. The non-irritating oil control solution includes clinically proven components such as Tasmanian pepperberry, ginseng root, and aloe vera extracts, which help increase skin luminosity and deliver skin-soothing effects. This refreshing recipe has a pH of roughly 3.6. The use of this exfoliating toner on a regular basis improves the overall appearance of the skin.

Best Toner for Dry Skin – Dickinson Enhanced Witch Hazel Hydrating Toner

This toner can help if you have excessively dry skin that needs to be hydrated. Vitamin E, hyaluronic acid, and witch hazel extract are all included in the Dickinson Enhanced Witch Hazel Hydrating Toner. It cleans and refreshes your skin without removing its moisture. This face toner also refines your pores and gently removes pollutants from your skin. It can, however, be a little harsh for people with sensitive skin.

Best DIY Toner – Apple Cider Vinegar Toner

Many people claim that apple cider vinegar can help balance the pH of your skin, making you less oily or less dry depending on your skin type. In other words, it could be a great alternative for individuals dealing with persistent breakouts. Mix two teaspoons of ACV with around 1/4 cup (or more, depending on how sensitive your skin is) of the Thayers (the toner we mentioned earlier) and store the DIY toner in the fridge, preferably in a dark glass container.

You may mistake a face toner for an old-fashioned skincare procedure in between cleaning and moisturizing. Remember the cleanse, tone, and moisturize instructions our mothers (and Clinique ads from the 1990s) gave us? However, there is a definite advantage to toning, particularly if you have dry skin or need a boost of radiance. You will be able to attain that glowy look in no time with our suggestions.