10 Cable Face Pull Mistakes and How to Fix Them

[@WolfCoaching]

0:12 Opening remarks 0:32 Mistake #1 - Not enough ROM 1:45 Mistake #2 - Too much ROM 2:47 Mistake #3 - No standardized ROM 4:37 Mistake #4 - Not controlling the eccentric 6:48 Mistake #5 - Not leading with the elbows 8:19 Mistake #6 - Where to pull 11:16 Mistake #7 - Using body english or momentum 11:43 Mistake #8 - Technical absolutism 13:14 Mistake #9 - Letting your grip limit you 14:15 Mistake #10 - Going too heavy 15:22 Concluding remarks

[@FitFighter15]

Thanks , you are a legend !!!

[@darthbrutalicious6066]

Respect to timestamps!!

[@charlescagle2090]

loved the format- just my opinion, I like these videos a lot better when you are doing the demonstrating yourself, the whole thing comes off smoother than trying to get another person to demonstrate exactly what you’re saying. keep the great content coming, i haven’t missed a one.

[@wandrespupilo8046]

true

[@spencer.eccles]

A new facepull leader has risen

[@ПетърПетров-г5и]

Imaginary dr. Mike: "Folks there is no right or wrong way of doing this exercise, just find what works best for you."

[@jayjayx5x1]

Jeff’s facepull hits rear felt the most. (Almost no trap activation if you do it right) This while also a facepull, is a trap dominant exercise. So you’d throw it on a back day, not a shoulder day unlike Jeff’s. Also this facepull while great for muscle growth, is shit for posture stability like Jeff’s one. So they have specific uses. I personally do both, use Jeff’s to finish a shoulder workout, and do this one from low mid and high start points to hit all 3 parts of the traps. To add: the specific difference of Jeff’s face pull, is that you rotate and not so much pull, with thumbs pointed out not in, to target the shoulder, and you lead with thumbs, pull back, then slowly lead back in with elbows.

[@aperture0]

​@@jayjayx5x1 if I keep my thumbs out, and still pull far like retract my shoulder blades can it help?

[@bultvidxxxix9973]

11:07 Great tip. I tried using a straight bar and I can really feel it hit my nose muscles.

[@HiddenLotus9]

Lmao. I logged in just to like this comment

[@KingstonJames1]

@@HiddenLotus9 FACTS

[@michellacorte3505]

Love how Mike explains everything in great detail. You'd think he was a doctor or something.

[@gracefool]

"Some people think everything in the gym will get you hurt" AthleanX has exited the chat.

[@gympump9766]

Well that is the idea of adaptive overload! Rofl

[@TheArtofMore1]

Technically, everything CAN get you hurt-some more likely than others. I am speaking as someone who can't overhead press or squat normally anymore 😭

[@gracefool]

@@TheArtofMore1 yes, everything CAN and nothing necessarily WILL (unless progressed inappropriately)

[@travis8106]

I get it though, he trained athletes so injury prevention is everything to him.

[@bobbanks4277]

So much more encouraging than the plethora of "You are doing it wrong unless you do it exactly like me" online vids which can really demoralise if you just can't. I'm new to Dr. Mike's content and new to lifting weights (despite bing in the second half of my 6th decade). Many aren't overly relevant to me but I still enjoy watching and learning

[@steel_and_stones]

"Enjoy face-pulling, so your side delts, rear delts and trapz get so big that you... finally find happiness" -Warm words from a kind heart

[@bigbaba4542]

😁🤣🤣😆😂

[@cpgupta561]

Love how in depth your videos are for mistakes, very systematic explanations and no black and white absolutisms

[@bigdude382]

Two of thee best fitness channels...Renaissance Periodization and Wenning Strength. If many of us, myself definitely included, had info like this available to us in the 80's and 90's, instead of all the broscience and trial and error, a lot of us would've been either onstage or placing in strength meets.

[@shantanusapru]

This channel & Dr Mike are simply EXCELLENT! Thanks for the GREAT info!

[@PA-gt1dd]

This guy is Awesome. Not only does he look the part, HOW he explains it makes a HUGE difference and he's freakin articulate! LIke he actually is intelligent. Thats rare in this industry. VERY VERY rare. You can tell this guy has a capacity for more than just muscle. Im impressed. thank you for the the video and channel. I'm a fan, ad Im subscribed.

[@jessicalloyd2330]

Mr. Goddamn Barbell Mike isreatel himself.

[@victorognev6263]

YES, finally! Facepulls! was asking for this video all the time.

[@D1sdain]

Thanks again for these videos. I chose facepulls on my template so great timing! You have taught me that if nothing else standardized ROM with good technique is key.

[@Lynx799]

9:00 the time where we talk position of the cable and how it effects what muscles are targeted

[@rajanyc1342]

Thanks

[@chikitabowow]

This video helped me immensely, in the past i've had trouble with doing Face Pulls correctly. Many thanks!

[@tiaranotti3218]

I just watched about 15 face pull videos I love yours you are a smart man you have put a lot of thought and common sense into this. I prefer doing my high but you did mention different height variations thanks for being so thorough !

[@mainormurillo7254]

Man this video is such an eye opener, thanks man You have solve many questions I had for long time.. Exellent!!!!

[@darthbrutalicious6066]

The real Doppo Orochi!!! Liked as always!

[@roman5533]

15:25 Mike so charismatic ;DD

[@thecrystaltide3757]

*something something Jeff Cavaliere*

[@Deciden0w.]

Solid tutorial on how to these. I been playing around with this movement and the tips given will totally help. Specially pulling from the elbows queue

[@nilo7727]

Great video with informative helpful content once again from Dr Mike!!🙏😎

[@anderskjeldsmarklarsen4020]

This is my kind of perfectionism, love it!

[@rickinwast]

Great to come across this 3 year old tutorial. ~Thanks ~

[@fa113nreturns5]

I can hear Jeff screaming in the background. Lol Keep it up Mikeboi!

[@8700rdl]

Great channel! Pretty funny and very articulate instruction.

[@Trithus]

11:52 had a big laugh, Dr. Mike's sense of humor is beyond good

[@rickconnolly5006]

Lead with elbows bit was super helpful

[@kdzirkalis4293]

**Wild Jeff appears**

[@REVIVALFitness]

KZbin kids really think Jeff invented this exercise

[@BOSSDONMAN]

Crazy people still think Athleanx is a credible source of information after all of the debunking he’s had in the last few months.

[@sideskroll]

@@BOSSDONMAN Show me that "debunking" please. And none of that "fake weights" shit. By the way, if by "youtube kids" the previous poster meant a grown ass 38 y/o man who has been lifting for 20+ years then I guess he's right. But that "hack" Cavaliere has helped me BEYOND WORDS with all the ammpunt of crap I've done to my body through years of lifting.

[@Th3Freek]

Jeff is having a heart attack right now

[@davidec.4021]

Good

[@sideskroll]

@@davidec.4021 Whats the deal with all the hate for Cavaliere? You can hate thebgiy but cant deny he knows his shit. If I were to "facepull" like this says my shoulders would LITERALLY fall off my torso... That internal rotation hurts me from only LOOKING at it.... If you think about it, the whole "external rotation" premise makes ABSOLUTE SENSE in a bio mechanical way.

[@snooopybud4034]

@@sideskroll Jeff has good info and trash info at times.

[@mattwilson7443]

@@sideskroll I think it's a combination of the fake weights and all the click bait x "is killing your gains" videos

[@foxbody_ssp9768]

@@sideskroll yeh you lost me at the "he knows his shit" part.

[@MsAlyssaMonique]

I really NEEDED this video thank you! I love your templates btw!

[@jayb555-r9k]

Me thinking in the gym: “I’m not sure I’m doing facepulls correctly” KZbin Recommendation Engine: *You rang?*

[@mohammadadaileh6218]

Once he gets shredded number of subs will shoot up seems people subscribe for shredded people only not based on content.... Very underrated channel

[@vi88pimp]

Great video. I can definitely improve my form. Thank you

[@billmccauley5960]

Great class

[@paulandbiancaadventures3458]

I find I get a really good pump from doing these. I do a shoulder hight pin placement and a low pin placement. 3 sets at each. Nice to get clear tips from the video 👍🏼💪

[@shararm]

Wow watching theese older videos and he's been talking up versas this long. Glad he got the sponsorship

[@mattc4266]

Amazing video mike

[@whitestguyuknow]

12:09 Dr. Mike is easily the funniest guy in the fitness community. Nobody gets laughs out of me as easily as he does

[@alimehrozi2828]

YES THANK YOU!

[@taylorjeff67]

Hey Mike - I'm curious if you have any thoughts on grip position. Leading with pinkie vs leading with thumbs.

[@a_pet_rock]

I am also very curious about this.

[@adambuteux]

I’d guess Mike would say 1. Use what feels good on your joints and 2. Use the variations in different mesos

[@taylorjeff67]

@@adambuteux I think you're probably correct. :)

[@MikeBarbell]

If it helps you engage the target muscle, does not get you limited by grip and is not uncomfortable for your joints then go!

[@mohammadadaileh6218]

I think he addressed it indirectly do whatever feels activating the targeted muscles

[@cheriseelliott9230]

I’m pretty sure Versa has heard of Dr. Mike. 😉 Thanks for another great video!

[@leviefrauim1425]

Informative vid & I appreciate this gent's style- he's clearly intelligent, well spoken, experienced & educated- but why all the hatred for JeffC? I don't get some of you folks. Drop those stones and move on w/your lives. Plenty of room for everyone on the planet.

[@SuprHrinTring]

Please do a video on barbell rows, including pendley row

[@JmgStrength]

I think he did

[@jerdasaurusrex557]

Mike is the Chef John of bodybuilding.

[@PA-gt1dd]

12:09 I've watched this so many time over and over...freakin' hilarious! I love your brand of sarcasm.hahahahha I cant stop laughing. IM a fan for life.

[@RobertWadlow292]

I haven't seen them demonstrated in your video like this and with your grip before

[@phdgkos47952]

after being an amatuer work-out dude working in a few gyms and being an athlete... ive found that my favorite workouts are what i will call- the 100 rep series. choose 2-3 weighted lifts, and just focus on getting 100 total reps for each. focusing less on super heavy lifting, and focusing on weights that allow for 15-25 reps. so like say my goal is like 4 sets. set 1 and 2 are warm-up sets that hit 25 reps. then the 3rd set is the heavy set adding weight. then the remaining sets are my cool down sets to hit 100 total. that being said i am def an athlete first, and a wieghtlifter like 5th.

[@xy5844]

giant set approach 😭

[@jessicalloyd2330]

Get those metabolic gains booiii

[@m.y2727]

Dr mike, can you please make a video about seated dumbbell shoulder press common mistakes ?

[@V_Dgt]

I do, sorta, 4 motion exercise: bring scapulas together - hand pull - hand down - slowly relax scapulas

[@henrikandersen3525]

Mike, what is your opinion on taking a week completely off (some light cardio), instead of taking a deload week? Muscle loss and strength loss won't occur since it's just a week, so why not let the cns recover 100% and recover fully mentally as well?

[@pt.is.education5747]

Cns recovery is done in minutes to hours after your last workout. But we actually know pretty few about different recovery and fatigue mechanisms. If you don't want to train in a deload, don't train. If you do some cardio do it at a very low intensity. The problem with not training in a deload is that you lose practice. Neuromuscular adaptations and adaptations of your technique will suffer

[@ianmontgomery9356]

he incorporates active rest like this after blocks of mesocycles where we have already used deload weeks at the end of the others to get fuller recuperation and set us for the next training block

[@chrisrose323]

I have a wierd tip. When I learned some armwrestling training I bought a cheap budo belt from a thrift store to do arm wrestling exercises. After a while I realised I could use it for all kind of exercises. Facepull is one of them. Instead of using versa grips and other stuff on the ropes, you just rotate it around your hand. With a budo belt you can change the way you pull by using long or short grip. I use it for triceps, forearms, facepulls, standing crunches and even stretching. Its like something from an infomercial 😂

[@Prophecy23JC]

Awesome. Thanks.

[@btodal6504]

Omg...if u have to get on ur tippie toes to do a face pull, u got to reevaluate where ur life is going... Had me rolling 🤣 👌

[@_Only_Zuul]

mike is a good dude👍👍👍

[@turntablesrockmyworld9315]

I use thumbs-up grip, it is not as awkward when pulling and is less stressful on wrist and provides greater external rotation.

[@cheriemaceachern9746]

another GOLD vid.

[@cdi9380]

I notice you don't address internal vs external rotation. I feel when I grip the way you are showing, it feels unnatural and my wrists end up hurting.

[@CDugan7]

Yeah, he said he was going to talk about that and then didn’t. Love the video, but wish that was addressed...

[@kelleyvalentine8782]

Hey Mike, I LOVE your stuff! Quick request: Can you do a video talking about the relationship between rhomboids and traps in training for hypertrophy? Or rhomboid development? Thanks!

[@culdeus9559]

What about pulling from that low? I always have set the rope up at basically forehead height pulling down slightly

[@aaronwwilliams]

Same here. I would Ike to know the reason for him going low to high, as well as his grip choice

[@kevinwicklund9593]

8:45

[@Steve00077]

I was wondering the same thing. Glad someone mentioned at what point in the video he addresses it.

[@theevildead96]

Sorry, but I fell like 50% of the questions could've been prevented by watching the video, before asking.

[@culdeus9559]

@@theevildead96 True, perhaps it was poorly phrased on my part. His commentary on pulling from that low was just targeting different muscles, but a lot of the issues he highlighted are made more complex by that pulling position. I mean I'm no athleanx superfan, but a lot of these mistakes he covers as a reason to pull from high vs. low.

[@peter4Flags]

Could use a palm up on this exercise . Palms facing the inside opposite to what is shown. Any answers appreciated. Thanks for the tutorial.

[@krisztinaerdoes1794]

I love Dr. Mike but for the correct face pull I prefer the AthleanX version 😊

[@mybigboogerable]

Thanks 💪💯👍

[@adc2167]

Thank you, very educational and helpful. Love the funny bits too. Dr Mike is well spoken or at least speaks clearly, correctly and gently too. I feel like he is a kind teacher who delivers with some warmth, kindness and clarity. I feel that he is kind. Thank you Dr Mike.

[@mohammadadaileh6218]

This is gold

[@happywafelky]

What about overhand grip (external rotation)? What's the difference in engagement?

[@nottheone582]

missed experimenting with overhand vs underhand grip. i switch them up and experience pretty different muscle activation

[@luiseflugge8054]

Finally, I won't feel like an idiot anymore performing face pulls🎉

[@_TAYLOR_ELLIS]

Can I do this on the cable row

[@medicalstudybuddy2964]

I knew I needed to come here

[@Badabinger]

LOL @ "If you have to cheat and get on your tippy toes for a facepull you have ro re-evaluate a whole hell of a lot more about where your life is going".

[@stophi2581]

Oh my god ! Mike´s turning into the hulk !!! do you see the green shining through is skin ? 😂

[@jerzzau]

Quick question, i think i perform this exercise without using momentum, but i will have to lean back with my body weight to keep the weight stack suspended, and throughout the movement i ensure there is no swinging involve. Does this form sound correct to you or am i going too heavy?

[@jessicalloyd2330]

Ain't nothing wrong with angling your body to maintain position, just like a row and cable crossover. There is everything wrong with using the wrong muscles to heave a weight the target muscles are incapable of. If you feel it in your target muscle you're good, if you feel it elsewhere more you need to decide if you have, 1 a muscle weakness (spinal erectors are common) that make you unable to maintain form (neutral spine most often) as well as limited mobility in a joint. Or, 2. if you have too heavy of a weight for your target muscle to take over.

[@scottttym]

I use bands at home to do face pulls. I always use a shorter range of motion. If I let the full stretch at the bottom, then there is zero tension for too much of the rep, so I focus on the rear delt.

[@chrisseal1467]

I have experienced this also, I agree with sacrificing some ROM to maintain tension. With a band the only way to get the peak contraction is to pull to above your head, unless you have 2 bands or the ones with handles.

[@scottttym]

Or leave lots of slack in the band between your hands... Then the part of the band your actually pulling also has more tension.

[@chrisseal1467]

Yeah good shout, hadn’t thought of that.

[@scottttym]

Also works to get better ROM on tricep pull-downs

[@kimerafitness8647]

Face pulls gotta be one of the most misperformed lifts in the gym, everyone needs this vid💀💀

[@stephenmaupin3199]

How about using 2 ropes max length for range & flip your grip underside on the rope doc + raise pulley to face height for more rear delt focus 💪

[@mayomayo9557]

Please cah you do one on vertical row machine

[@robbin8300]

14:50 Did he recommended barbell upright rows?

[@G4ngsta4l1f3]

Grip-tip: use a piece of an inner tube of a bicycle. About handwidth-wide

[@abner2193]

Should the height of the pulley be raised abit higher (vs the video)?

[@Vision-sb4yq]

8:44

[@AbhishekSinghSambyal]

What do you mean by accumulate and de load? And Which rare dealt exercise is good according to you?

[@johncliffalvarez6513]

How many face pull variations are there? I’ve been doing the top variation, is this one more effective?

[@viridiangreengoddess]

Oh my goodness love this content so much, yall are making me stronger bc my form is better 🤘💓

[@davidwest3630]

For me, the rep is finished when my index fingers touch my ears. Thanks for another great video Dr. Mike!

[@bbqR0ADK1LL]

What about reverse grip? I've been doing face pulls at head height or higher, pulling so that my thumbs point behind me. My wrists don't feel comfortable doing them wit the grip you use in the video, but maybe I need to try again?

[@jessicalloyd2330]

Nah fuck it do the athlean x face pull it's no big diff. I feel like I get a greater ROM for my scapula with my thumbs pointing back.also my thumbs pointing back make a great cue for the end of the rep vs my weirdly twisted wrist.

[@muhammadkamarudin8042]

Hi Mike can u make program building body like u

[@scottbarnhart120]

Any know if these guys have anything on conditioning?

[@punkandlifting]

It’s hurts my elbows and wrists just watching this

[@CCSABCD]

lmao yes

[@CanSArat]

What about supinated grip on the rope ???

[@DavidasaurusRex]

Great video. I'm hoping you do a scientific shoulder workout (unless I missed it?) soon!

[@icculus19]

When are we gonna email/tweet versa grip and get doc some sweet sweet product plug dough?

[@jeffkilgore6320]

I’m old and it hurts to face pull. I pull straight to my thighs which really works my shoulders

[@whydudesta]

Eye level face pull safe??

[@OGgrinder]

Value added thx 😍

[@Martin-sg1tn]

Very very good Video. So good Tips👍👍

[@tommy11sixorozco9]

*Athlean X has entered the chat

[@nuavecmoi]

I'm like these videos are too long, but when I watch them, they also answer all of my questions. HA! So I guess the length is fine.

[@hingemethod5938]

I think Dr MIke needs to watch athlean-x . His way looks like it would hurt the shoulders putting into internal rotation which we don't want.

[@Chukwu_TC]

Man I’m so confused about this workout… why does so many people do it differently