The “Face-Pull” is a popular exercise that has many benefits – not only for strength and hypertrophic gains, but carries significant functional and injury-prevention benefits as well. However, I’ve encountered many people who believe that a face-pull can only be done with a cable machine and a rope attachment (see GIF 1 below), which couldn’t be farther from the truth! In my Back and Shoulder programs, I feature more than a dozen different face-pull variations. Most importantly, for today, I want to emphasize that you do not need a cable machine to get the benefits of a face-pull!
To do a face-pull with free weights simply grab a dumbbell or any other weight in each hand, and lay face-down on a bench that’s either flat or slightly inclined (if you have long arms) with your arms hanging down in front of yourself. If you don’t have access to a bench, you can also just bend forward at the hip (See GIF 3 below). From that position you’ll perform a face-pull motion, which consists of retracting your scapulae while horizontally abducting your arms and externally rotating your shoulders until the dumbbells are situated to either side of your head… then reverse that motion back to the starting position and repeat! (See GIF 2 below).
APPLICATION: Don’t leave face-pulls out of your routines just because you don’t have access to a cable machine… and even if you DO have one, incorporate the free weight alternatives as well for variety!!
Related Dr. Gains YouTube Video(s):
1) EVERYTHING You NEED to Know BEFORE Working Shoulders! (Part 1)
2)Hit EVERY BACK MUSCLE in ONE COMBO EXERCISE!! (Plus “Fast-Twitch“ Finisher) – Using Any Free Weight!
Relevant Research Article(s):
1)A SYSTEMATIC REVIEW OF THE EXERCISES THAT PRODUCE OPTIMAL MUSCLE RATIOS OF THE SCAPULAR STABILIZERS IN NORMAL SHOULDERS
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Dr. Gains 
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