Stand in front of a medium-height rotating pulley and grab each side of the rope attachment. Face pulls help improve posture and strengthen chronically weak muscles in the back and shoulders. Cable Face Pull Exercise Guide. The slower you go, the more your muscles will have to work. While other muscles such as the serratus anterior and upper traps also need to be looked at for upward rotation weakness (an exercise like a Y may be needed to truly groove the proper upward rotation pattern), these face pull variations can make a huge … Standing face pull The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. Any time you can maximize the localized blood flow into the tissue to extend a set without … It is most often performed with a rope attachment. The face pull muscles are worked in a way that there are not many negatives however it is important to mention those. Use face pulls, a simple and effective exercise, to work your shoulders and back with just a cable tower or resistance band. Instructions. This exercise also develops strength in the forearms. To correctly perform the face pull you need to set a high anchor point and perform the exercise from a high to low position. The face pull is a dynamic exercise that increases strength in the shoulders, more specifically the rear regions of the shoulder. Sprinkling in banded face pulls between your sets of direct shoulder work not only helps solidify your programming ratios, but they'll also elicit the metabolic pump effect. Face pulls are one of the few exercises designed to work out the muscles in your shoulders, making them a great exercise for beginners or those looking to add something to their routine. The problem is that most people perform face pulls incorrectly. Advantages of the face pull: You can improve posture by doing this exercise, the rounded shoulders when you are frequently pressing/pushing barbells means that it will affect your posture. Cable face pulls improve posture and help build muscles in the upper back, especially your trapezius, rear (posterior) deltoids, and rotator cuff.Training these muscles not only helps you break through plateaus in almost every upper-body lift but also keeps your shoulders balanced and injuries at bay.