A broad back and strong shoulders can be some of the most important components to a healthy body but these muscle groups can be tough to work. Far too many people end up out of the gym with shoulder injuries after pushing themselves beyond their capacities, so it pays to train smart.

Enter the face pull. This move is one of those underrated exercises you’re probably not doing often enough. But you should definitely be making it a part of your regular upper-body routine because of it’s simplicity and effectiveness, and it also makes a great warmup.

You probably do a lot of pushing exercises at the gym (bench presses and pushups etc ), so the face pull is a great way to balance all of that pushing out with some pulling. The move is easier to perform than pullups, and safer for your shoulder joints than many other back and shoulder options. You’ll work your traps, rear delts, rotator cuffs, and mid-back muscles as well as prevent against injuries.

You have 2 options when it comes to this exercise.

Cable Machine With Rope Attachment Or Resistance Bands.

Hold the rope with an overhand (externally rotated) grip, with your thumbs up.

Take a few steps back from the tower to extend the cable. Keep a strong stance.

Squeeze your shoulder blades together to pull the handles of the rope in toward your face. Hold the position for 2 seconds.

Return to the starting position, making sure to keep your shoulders up.

The same rules apply with a resistance band but the band will need to be tied around a heavy stationary piece of equipment (such as a cable machine).

If you sit in a office all day this a great exercise to do as it can improve your posture.