How Many Times a Week Should I Do Face Pulls Reddit

The Real Face Pull Frequency (It's Not Every Day)

If you're asking 'how many times a week should I do face pulls reddit', it's because you've seen the conflicting advice. Some say every day, others say once a week. The real answer is 2-4 times per week, using light weight for 3 sets of 15-20 reps. This isn't an ego lift; it's medicine for your shoulders. You're likely here because your shoulders feel tight, your posture is rounded forward from sitting at a desk, or your bench press has stalled due to nagging front-delt pain. You've correctly identified the face pull as a solution, but the dose is what matters. Doing them every day with sloppy, heavy form is just as useless as not doing them at all. The goal isn't to move the entire weight stack. The goal is to isolate and strengthen the tiny, neglected muscles in your upper back and rotator cuff-the ones that pull your shoulders back and create a strong foundation for every other upper body lift you do. Think of face pulls less like a heavy deadlift and more like physical therapy. You don't do therapy with maximum weight; you do it with perfect, controlled reps to fix an imbalance. That's exactly what we're doing here.

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Why Your "Heavy" Face Pulls Make Your Shoulders Weaker

The biggest mistake people make with face pulls is treating them like a heavy row. They load up the pin, lean their whole body back, and heave the weight toward their face. This completely misses the point. Face pulls are designed to target the posterior deltoids, rhomboids, and the external rotators of the rotator cuff (the infraspinatus and teres minor). These are small, endurance-oriented muscles. They don't respond to heavy, low-rep sets. When you go too heavy, your bigger, stronger muscles-the lats and upper traps-take over the movement. You end up just doing a weird, high row that reinforces bad posture instead of correcting it. It’s like trying to write your name with a sledgehammer; you're using the wrong tool for a precision job. The magic of the face pull happens with light weight, high reps, and a focus on external rotation at the end of the movement. This specific combination builds muscular endurance in the postural muscles that hold your shoulders in a healthy, stable position all day long. By forcing them to work for 15, 20, or even 25 reps, you're training them to do their job: stay active and keep your shoulder blades retracted. Heavy sets of 8 reps won't do that. You now understand the 'why'-light weight, high reps, 2-4 times a week. It's about targeting small muscles, not moving big weight. But knowing this is one thing. Actually applying it consistently is another. Can you honestly say you know what weight and reps you used for face pulls 3 weeks ago? If the answer is no, you're not training, you're just exercising.

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The 4-Step Protocol for Perfect Face Pulls

Getting results from face pulls isn't about just going through the motions. It's about precision. Follow these four steps to build stronger, healthier shoulders and fix the imbalances holding back your other lifts. Forget what you think you know about lifting heavy; this is about control.

Step 1: Find Your "Feel" Weight

Walk up to the cable machine and set the pin at a weight you think is ridiculously light. Maybe 15-20 pounds. Your goal is to find a weight where you can complete 20 perfect reps and feel the burn exclusively in the back of your shoulders, between your shoulder blades. You should not feel it in your biceps or lower back. If you have to jerk the weight or lean back to start the movement, the weight is too heavy. Drop it by 5-10 pounds. Ego is the enemy here. Nobody has ever won a trophy for their face pull one-rep max. The win is pain-free shoulders and a bigger bench press.

Step 2: Master the Form (It's Not a Row)

Form is everything. 90% of people you see doing this exercise in the gym are doing it wrong. Here is the correct way:

1. Set the Anchor: Adjust the cable pulley so the anchor point is at forehead height. Using a rope attachment is non-negotiable.
2. The Grip: Grab the ropes with an overhand grip, thumbs pointing towards you.
3. The Stance: Take a few steps back until the weight is lifted off the stack and your arms are straight out in front of you. Use a staggered stance for stability.
4. The Pull: Initiate the movement by pulling your shoulder blades back and together. As you pull, think about pulling the handles apart and aiming for your ears. The middle of the rope should be heading towards your nose.
5. The Squeeze: This is the most important part. At the end of the rep, your hands should be by your ears with your thumbs pointing behind you. This is external rotation. Hold this peak contraction for a full second. Feel the muscles in your rear delts and upper back squeeze hard. Control the weight back to the starting position slowly.

Step 3: The Weekly Schedule

Consistency is what makes this work. You need to hit these muscles frequently enough to create an adaptation. Here’s how to schedule it based on your current split:

• If you train 4-5 days/week (Upper/Lower, PPL): Add face pulls to the end of every upper body or push/pull day. This will be 2-3 times per week. Perform 3 sets of 15-20 reps.
• If you train 3 days/week (Full Body): Add face pulls to the end of every single workout. This will be 3 times per week. Perform 3 sets of 15-20 reps.
• If you train 2 days/week: Add them to the end of both workouts. Perform 4 sets of 15-25 reps to get enough volume.

The key is a total of 8-12 sets per week, spread across at least 2 sessions.

Step 4: How to Progress (Without Adding Weight)

Your first instinct will be to add weight. Resist it. For the first 4-6 weeks, progression has nothing to do with the pin on the weight stack. Here is the progression model:

1. Master the Squeeze: For the first two weeks, your only goal is to master the 1-second squeeze at the peak of the contraction on every single rep.
2. Increase Reps: Once you can do 3 sets of 15 with a perfect squeeze, work your way up to 3 sets of 20 with that same weight.
3. Increase Sets: Once you can hit 3 sets of 20, add a fourth set. Work your way to 4 sets of 20.
4. Add Weight: Only after you can successfully complete 4 sets of 20 perfect reps with a 1-second hold should you even consider moving the pin up by the smallest increment possible (usually 2.5 or 5 pounds). Then, you start the process over, likely back at 3 sets of 15.

Your First 30 Days: What Progress Actually Feels Like

Don't expect a dramatic change overnight. This is a slow-burn exercise that builds a foundation over time. Setting the right expectations will keep you from quitting before the real benefits kick in.

In the First 2 Weeks: It's going to feel awkward. The weight will feel embarrassingly light, and you might struggle to feel the right muscles working. You won't get sore. This is normal. Your only job is to focus on the form cues-pulling the rope apart, aiming for your ears, and squeezing your shoulder blades. Success in this phase is purely technical, not physical.

By the End of Month 1 (Weeks 3-4): This is where the first changes appear. You'll notice your shoulders feel 'unlocked'. Your bench press and overhead press might feel more stable, with less clicking or minor pain in the front of your shoulder. When you're just standing around, you might catch yourself with better posture without actively trying. The face pull movement itself will feel less awkward and more natural. You'll be able to consistently feel the contraction in your rear delts.

By the End of Month 2: Now the changes become more tangible. Your posture will be visibly better. The 'rounding' of your upper back will be reduced. Your rear delts will start to have more shape, creating a '3D' look for your shoulders. You'll have likely progressed using the model in Section 3, either by adding reps, a set, or a tiny bit of weight. Your friends in the gym might ask what you're doing for your shoulders. This is the point where the initial investment of awkward, light-weight reps pays off in a big way.

Frequently Asked Questions

Face Pulls vs. Band Pull-Aparts

Band pull-aparts are a good alternative but not a perfect substitute. Cables provide constant tension throughout the entire range of motion, while bands have very little tension at the start and maximum tension at the end. Face pulls are superior for building strength through the full movement, but pull-aparts are excellent for warm-ups or for high-rep (25-30) burnout sets.

Correct Cable Height for Face Pulls

Set the cable anchor at forehead or chin height. If you set it too low (chest height), the exercise becomes a row and over-activates your lats. If you set it too high (above your head), it can put too much emphasis on the upper traps and potentially cause neck strain. Forehead height is the sweet spot for targeting the rear delts and external rotators.

Doing Face Pulls with Bands

If you don't have access to a cable machine, a resistance band looped around a squat rack is a solid option. The form is the same. The main difference is the variable resistance. To make it effective, focus intensely on the peak contraction and perform the negative (return) portion of the rep very slowly to maximize time under tension.

When to Do Face Pulls in Your Workout

Always perform face pulls at or near the end of your workout. They are a prehab/accessory exercise that targets small, easily-fatigued stabilizer muscles. Doing them before heavy compound lifts like bench press or overhead press would pre-exhaust these stabilizers, making you weaker and increasing your risk of injury on your main lifts.

The Best Rep Range for Shoulder Health

For movements targeting the small stabilizer muscles of the rotator cuff and upper back, higher rep ranges are safer and more effective. A range of 15-25 reps is ideal. This builds muscular endurance and increases blood flow to the area, which aids in recovery and connective tissue health, all without putting the delicate shoulder joint at risk with heavy loads.