Shoulders hunched forward, bent knees when standing, head that’s leaned forward. Yep, your posture is screaming, “I sit and work on my desk all day!” A sedentary lifestyle leads to bad posture. Sitting all day in front of the computer could be tough. So, understandably, we can’t always be mindful about whether our backs are straight or slouching. We gotta fix that out! How? Two words: Face. Pulls.

With the pandemic still going on, Upwork estimates that 22% of the workforce will work remotely by 2025. That’s 36.2 million Americans. That’s 36.2 million workers sitting in front of the computer even longer than they did in the office. Unless you have posture police watching over you the whole day, it’s hard to keep track of your posture.

Face Pulls

Now, going back to face pulls. As defined by Boxrox, “Face Pulls are an isolation cable (or banded) exercise that activates and improves your back and shoulders.”

Let’s have a look at the benefits of Face Pulls aside from supposedly correcting your years of slouching from the time you were probably a teenager playing fun video games until you become a full-fledged adult working your behind finishing deadlines.

Face Pulls:

  • Improve shoulder strength
  • Are a great finishing exercise
  • Target your body in a unique way
  • Improve performance in other areas
  • And of course, enhance good posture

How Does It Work?

Face pulls with bands. Photo from IronGrif

Face pulls target the muscles that help keep your head and shoulders back. As per Very Well Fit, it “targets the posterior deltoids of the shoulder, which are often neglected by other shoulder exercises. You use a cable pulley machine to pull the weight straight toward your forehead.” What’s great about this exercise is that it won’t give you much fatigue as you would typically get, say, when doing jump squats. Also, if you have the right equipment at home, it’s an exercise that is not time-demanding and is something that you can do in between those long hours of sitting.

Okay, So How Do You Do It?

This is the step-by-step instruction, still from Very Well Fit:

Set up a cable pulley machine, so the pulley system is positioned slightly above your head. Use the rope attachment that features two hand-holds for this exercise.