Growing up, you’ve probably heard this time and time again: sit up straight. do not. Fast forward to now, and many of us spend hours on our laptops, glued to the steering wheel or glued to our phones.
The result? Stiff shoulders, a tight upper back and that all-too-familiar round posture that leads to soreness at the end of the day. And the good news? It is not permanent.
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What is face pulling?
As I tell my clients, don’t let the name “face bridge” put you off. You did not remove your face; You pull a cable or resistance band toward it. Your forehead is the target.
“The push-up is easily one of the most underrated movements for building a strong, ‘bulletproof’ upper body,” says Maria Vazquez, NASM-certified personal trainer and head coach at MYWOWFIT.
(Image credit: Getty Images)
“It mainly targets your back delts, rhomboids, and external rotators—the muscles that move your shoulders back and down. Think of it as the ultimate anti-slouch exercise.”
Performed using a cable machine or resistance band, it targets the muscles along your upper back and shoulders. Simple, effective – and often overlooked. But not anymore.
The benefits of facelift
Facelifts may not seem like much, but they quietly tick a lot of important boxes, especially if you spend most of the day sitting. Desk clocks pull your shoulders forward into this rounded position, and this is where facelifts come into their own.
By strengthening the muscles to retract your shoulders, they make it easier to sit and stand tall without constantly reminding yourself to correct your posture.
Push-ups also train external rotation, which improves overall shoulder stability and helps reduce the risk of injury, especially if you regularly lift weights or perform overhead movements. Over time, this added stability makes your shoulders feel more in control instead of overworked.
(Image credit: Getty Images)
At the same time, you build strength where it really counts in the upper body. Your back delts, traps and rhomboids are all involved, contributing to a stronger, more balanced upper back that not only looks good but also supports your posture in everyday life.
Another benefit that often goes under the radar is improved mobility. Because the movement takes your shoulders through a controlled range of motion, it helps keep the joint moving freely and efficiently, which can make other exercises feel smoother and more natural.
How to draw a face
- Attach the rope to the cable machine and adjust the height of the head only
- Stand in front of the machine and stretch your arms out in front of you
- Pull back slightly to create tension on the cable
- Raise your arms slightly so that they angle toward the anchor point
- Pull the rope toward your forehead, keeping your elbows high and bent
- Bring your shoulder blades together at the top
- Slowly return to the starting position, maintaining control throughout
“When pulling the cable back, pull it toward your forehead, not your chin,” adds Vazquez. “As you pull up, imagine separating the ropes and rotating your arms so that your fingers point behind you. That way you’re targeting your rotator cuff—not just turning it into a straight row.”
That’s what happened when I did 100 pushups every day for two weeks
My first meeting? I went too heavy. I ended up lifting the weight back up, and when I couldn’t control the cable on the return, it pushed me forward. Not ideal.
Lesson 1: Facelifts are not about heavy lifting. If the weight pulls you out of position, your rear delts and upper back won’t work properly.
“Use light to moderate loads and aim for high repetitions,” says Vazquez. “If the weight is too heavy, the large muscles will tighten like the lats, and you lose the benefit for the small shoulder muscles.”
Shifting to a lighter weight immediately made a difference. I can feel the movement perfectly – it’s pushing through my upper back at the end of each rep. Every rep felt smooth and controlled, and the next day (and the day after), I felt a deep pain throughout my upper back—especially through my shoulder blades and the space between my shoulder blades.
As the days went by, I stuck to my reps—five sets of 20 reps at the start of each gym session, or at home if I couldn’t fit it in. Hey, no gym? no problem. “You don’t need a cable machine,” Vazquez says. “You can do face pulls with a resistance band looped around a sturdy door frame or bannister—just make sure the anchor point is at or slightly above eye level.”
At the end of two weeks, I could clearly feel the difference. My posture had improved, my shoulders felt stronger, and I was starting to reverse the effects of hours of sitting with bad posture. I also improved my technique with each set – keeping my core tight, avoiding any swings, and focusing on controlled reps.
Breathing also helped: inhaling as I pulled the rope toward my face, and exhaling as I returned to the start. I’ll be honest – I’m a sucker for anything that makes me stand tall (and look tall), so with each rep, I focused on getting my elbows out and my shoulder blades down and back. It felt good.
“This exercise is one of the fastest ways to open up your chest and make your posture instantly look taller and more athletic,” adds Vazquez. And I have to agree. A strong, athletic rear view never goes out of style – especially as we head into summer.
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