When I committed to doing face pulls every day for a month, I wasn’t expecting such dramatic improvements in my posture and shoulder health. As someone who spends hours hunched over a laptop, I noticed my shoulders gradually rounding forward—a recipe for future pain and injury. That’s when I decided to target this often-overlooked exercise that fitness professionals swear by.
What are face pulls and why they matter
Face pulls are a specialized resistance exercise that targets your rear deltoids, trapezius, rhomboids, and rotator cuff muscles—essentially all the muscles that pull your shoulders back into proper alignment. Unlike popular pushing exercises like bench press, face pulls strengthen the muscles that modern life tends to weaken.
“The beauty of face pulls is that they directly counteract the forward-hunching position most people adopt throughout the day,” says Dr. Mark Jenkins, sports medicine specialist. “They’re one of the few exercises that specifically strengthen the exact muscles needed to correct modern posture problems.”
My 30-day protocol
I kept my routine simple but consistent:
- 4 sets of 12-15 repetitions daily
- Light to moderate resistance (focusing on form over weight)
- Performed either with a cable machine or resistance bands
- Special attention to squeezing shoulder blades at peak contraction
I’ve previously seen good results with resistance band training over 30 days, but this targeted approach produced even more specific benefits.
Week one: Awareness and adaptation
The first week was mostly about mastering proper form. I learned that keeping my elbows high and focusing on external rotation was critical. My upper back felt notably sore—a sign these muscles weren’t used to working.
During this period, I noticed how much I’d been neglecting these important stabilizer muscles, similar to when I improved my core stability with balance training.
Week two: Noticeable improvements begin
By day 10, I caught myself naturally sitting taller. The constant reminder of proper shoulder position was becoming automatic. My wife commented that I looked “less slouched” at dinner—high praise from someone who had been nagging me about my posture for years!
“Most people begin to see neuromuscular improvements within 7-14 days of consistent training,” explains Dr. Sarah Coleman, physical therapist. “Your nervous system adapts before visible muscle changes occur.”
Week three: Shoulder mobility breakthrough
The third week brought my most significant improvement: reduced shoulder clicking and greatly improved range of motion. Activities like reaching overhead or behind my back became smoother.
This reminded me of the improvements I saw when I trained my shoulders with unconventional methods—sometimes targeted consistency trumps traditional approaches.
Week four: Integration and lasting results
By the final week, face pulls felt as natural as brushing my teeth. My posture improvements were holding even during stressful workdays. The real test came during my regular workout routine—my bench press form actually improved because my shoulders were now properly positioned.
The unexpected benefits beyond posture
Beyond the expected posture improvements, I experienced:
- Reduced neck tension and fewer headaches
- Improved performance in other exercises like pike push-ups
- Greater awareness of body positioning throughout the day
- Better sleep quality due to decreased upper back discomfort
Like the joint improvements seen in Brendan Fraser’s comeback workout routine, these daily face pulls proved that targeted exercise can address specific physical limitations.
Is daily face pulling right for everyone?
Face pulls are like dental floss for your shoulders—a small, consistent habit that prevents bigger problems. While daily training worked well for me, even 2-3 times weekly would provide significant benefits for most people.
Just one month of consistent face pulls transformed not just my posture, but my entire approach to balanced fitness. These humble pulls might be the most underrated exercise for modern humans who spend their days leaning forward into screens and suffering the postural consequences.