Face pulls strengthen your upper back, but most people do them wrong. Drive your elbows high, rotate your hands outward, and lift your chest as you pull the rope toward your face. This shifts work from your rear shoulder to your mid-back for better posture and movement.
In this video, I'm going to show you my preferred way to do a face pull. So if you want to grab the bar and do— or the rope rather— and do a face pull the way you would normally do a face pull. So this is what you see for most people, they do a face pull like this, which really focuses more so on the rear delt, the mid trap. The way I prefer and coach with clients, we're going to put one foot in front just to really get a good base. Now I want you to come up super high and look, think about externally rotating. So, and we're going to externally rotate, so you're going to come up like that. Now on that cue, go again. So we're going to come up and really externally rotate our hands in and also stick up, get the thoracic extended as you do it. So what I mean by that is you're sticking your, not quite chest, but sternum up as you pull in towards your face. And you should feel when you're doing this, it really light up that mid-back. Rather than just isolated. So there, that's where we want to be, and really get that external rotation. So when we externally rotate in, really get that. Beautiful. This is definitely my preferred way of doing a face pull because I just find people— it just hits so much more. The external rotation piece, the thoracic extension piece just hits so much more of people's back, and people get so much more out of it, and it crosses over to a lot more functional way of being in movement for that upper back as well. If you like this video, if you like this tip, make sure you subscribe to my channel for more.
