Best Face Pull Variation You’re Not Doing | John Rusin, DPT, CSCS

Look ma, no hands! With one simple technique tweak, be prepared to feel this shoulder move work its magic like never before.
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It's safe to say I have a slight obsession with the face pull. Anyone familiar with my brand of hypertrophy training and programming knows this. But the truth is that I honestly believe them to be one of the biggest-bang-for-your-buck shoulder movements on earth.
Why so much love? Because over the last decade, I've seen the face pull prove itself over and over again to be the most effective direct shoulder training exercise in my programming arsenal. It builds big, strong, and stable shoulders and upper backs, while also helping to bulletproof the shoulders from chronic aches and pains in the process.
Honestly, those who can't benefit from this staple movement are few and far between. If you've been injured, it can be a game-changing component of rehab. If you're not injured, it's the perfect pre-hab, or just a way to prep your shoulders on a pressing day. And if you're someone who is trying to pull three times more than you push-the essential ratio for shoulder health-high-rep face pulls are the easiest way to get your numbers headed in the right direction.
So, what could possibly make it better? One simple change that you probably didn't see coming, but that you can do without having to buy any extra equipment other than a band (which, seriously, you should already have). After 18 months of beta testing this simple yet highly effective face-pull variation, I can definitively say this is the best variation that you've never done.
Check it out.
| The Handless Banded Cable Face Pull |
This variation is basically a combination of the best parts of the two most common face-pull variations: the banded face pull, and the cable rope face pull. I see both of these performed in the gym daily, and I program both of them in the Bodybuilding.com All Access guide Unstoppable: The Ultimate Guide to Training Through Injury. So, for anything to improve on either of them is a tall order!
One thing I love about the traditional banded face pull is that it offers more resistance at the tail end of the movement where the hands are close to the face, and less at the front side of the movement where many of the muscles of the upper back, including the posterior deltoid and teres group are weakest. This makes it ideal for warm-ups, but also for beginners, people coming back from injury, or anyone who doesn't have a lot of equipment.
The clear drawback to band-only face pulls is the inability to dial in the load exactly. That's where the cable face pull with rope attachment comes into play. When the goal is to train the face pull with more of a strength or hypertrophy emphasis, which I think is a great idea for long-term strength or muscle development, being able to nudge the weight up over time is a must.
However, as loading increases and efforts become heightened, it becomes harder and harder to avoid having to death grip the ropes. While there are plenty of movements where gripping the weight hard provides a benefit, the face pull isn't one of them. When you grip the rope hard, you initiate what's known as "the irradiation effect," transferring tension from the hands, up through the forearms, into the biceps and triceps, and finally into the shoulders and upper back.
As all of these muscle groups turn on, the movement becomes stronger as a whole, but it becomes less targeted on the small intrinsic muscles of the posterior shoulders. Those are what you're trying to strengthen with face pulls in the first place.
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[@bodybuildingcom]

► Ultimate Guide To Training Through Injury: bbcom.me/2SIpBOg

[@ruksanashaikh1696]

Please do some videos on cycle keto diet

[@AmitPhysique]

Dr. John Rusin is Unstoppable . Perfect Knowledgeable person ! His Functional Hypertrophy Training is Epic !

[@ThePEZ73]

I love that last movement which negates the irradiation effect.Definitely going to use this one with clients who report a lot of fatigue in wrist flexors/extensors when doing traditional cable face pulls.

[@salamfalasteen5315]

Great presentation

[@thebigchimpanski4783]

Good idea 💡

[@aaronlopez7379]

Mind blown...I know what I'm doing at the gym next, I'm getting banded!

[@IDiggPattyMayonnaise]

I think we need a whole video on how to keep our ass on.

[@jaloulbakkar4144]

Fantastic....

[@ShreddedBeast]

awsomme🔥🔥💪💪❤️

[@alphastrength3402]

I really love to see doctor John sharing info

[@bodybuildingcom]

Absolutely!

[@toddtoddler9963]

From the way he talks you know that man knows what he’s doing

[@RobertSmith-ub6tk]

I don't like bands because I've had them break and snap me I've even had them break when I bought them new so I won't use them no more that's an excellent exercise I use on regular equipment

[@kirkwashington6247]

I'd love to try these,but the only issue is that rather than having a pair of shoulders, I just have a neck that goes down to my waist.If I can maybe get myself a good pair of used deltoids from eBay I reckon I'll be ready to rock'n'roll.Look out world!

[@sultanmdn2957]

Logicly !

[@prekko8596]

In this video you are pulling mainly from high positions. On your Instagram channel you mentioned a lower cable position is better for external rotation. So if you got the reverse fly's for the delts already, should face pulls be pulled from a high or low position?

[@ixcoatl0013]

This guy has the best explanation besides Jeff C.

[@straightgains6239]

Face pull also good for shoulder rehab? Im experiencing a shoulder injury and im not quite sure what to do. I just started lifting and am posting frequently. I dont want this injury to get in my way more than necessary. Thanks

[@euhimlost]

It depends on where the injury happened, if it's a rotator cuff tear then facepulls aren't going to help until the tear is repaired. They are indeed a great shoulder rehab exercise but are usually done after the injury has healed or as a way to prevent a future injury. Try doing one with minimal load, if it feels painful stop.

[@straightgains6239]

euhimlost good idea... so my injury is very vague... at first i didnt notice it at all except when i bench pressed. So i decided to cut out the bench. And carry on with my other lifts.Thats been 4 weeks now... but now its also starting to hurt throughout the day, so im getting a little worried :/

[@deadandbored]

heres a way to tell if your shoulder is messed up. stand arm length away from a wall, lift your arm sideways so only your fingers are touching the wall. lift your arm up by "climbing" up the wall with your fingers. if your shoulder hurts then it means you have a shoulder injury and should avoid all exercises that use your shoulders

[@straightgains6239]

kefu zz thanks a lot brother! My shoulder is constantly hurting so im sure theres something wrong with it it also caries on to my arm and neck :/

[@hioxd]

Go see a Physical therapist

[@xxcrysad3000xx]

Very novel technique. Will try next time and see if I feel more activation in my rear delts and less in my upper traps/biceps.

[@leangainsuk6890]

I've been doing face pull for 30 years, I thought I invented it. I use it as an accessory exercise following military press.

[@kurodesuuuu]

3o years? how are yur joints doing

[@laxnapier2401]

Did a doctor talked unprofessional like keep your ass on 🤣😂😂

[@mobsterconvicted]

Wassup guys.

[@di3inglife]

yeee..dont do that 3rd thingy. unless u want to be in the gym compilation videos.

[@abubakr5566]

💪💪💪💪

[@gruesomeshadow2203]

2:05 why does it sound like he’s about to cry

[@shacharcohen8664]

Hahahahahahhahahahajajaj

[@SukeshPhour]

Because he was 🌚

[@lorenh763]

I thought he would be pulling his face. Why call it a face pull?

[@frostedflakes55]

Doing it wrong tho 🤣

[@jackheaton4557]

Another doctor

[@LUCKYLUCITE1]

None of these look like they’re gonna be kind to my wrist

[@pritamfitness6704]

#fitnessvibespro

[@kaifae]

Athlean-X is the only one who knows how to do this correctly

[@chiragsingh1127]

First comment

[@MrGstack4545]

I think there is no need for the bands just keep it basic ... Your still working the same muscles unless u use the bands for a warm up

[@OzPablo1]

Incorrect. The band provides resistance to pulling the hands away from each other while you do the face pull action.. Totally changes the muscle activation pattern. This is why we are here watching his videos and not yours.

[@alecapp1920]

Johnny sins?

[@MrCarstennielsen]

DR.? But the idea of not gripping is great, but we need to work in a scratcingly way, not woid of gripping way, I think.... or what?

[@hioxd]

What are you saying?

[@IDiggPattyMayonnaise]

What the...?

[@biakabutooka]

carsten nielsen Could you repeat that in English?

[@wayneforsythe3358]

Typical bluffer, the position he finished in on first two versions of Face Pull will do some serious damage to shoulders. Talks a lot so people think he is knowledgeable, but a joke