Face Pull for BJJ
The face pull is a rear deltoid and rotator cuff exercise performed with a cable or resistance band. It counteracts the forward shoulder posture common in grapplers who spend time in closed guard and turtle. This exercise is essential for shoulder health and injury prevention.
✓ Step-by-Step Instructions
- 1 Set a cable machine to upper chest height with a rope attachment.
- 2 Grip the rope with palms facing each other.
- 3 Step back to create tension in the cable.
- 4 Pull the rope toward your face by driving your elbows back and apart.
- 5 Externally rotate your shoulders at the end so your hands are beside your ears.
- 6 Squeeze your rear deltoids and slowly return to the starting position.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Corrects the rounded shoulder posture from excessive grappling and builds the external rotation strength that protects shoulders from kimuras and americanas.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Using too much weight and compensating with body lean
- ⚠ Not externally rotating at the end
- ⚠ Pulling to the chest instead of the face
- ⚠ Shrugging the shoulders up
🔄 Variations
- → Band face pull
- → Prone face pull
- → Single-arm face pull
- → Face pull with external rotation hold
Track Your Face Pull Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Face Pull help my BJJ game? ▼
Corrects the rounded shoulder posture from excessive grappling and builds the external rotation strength that protects shoulders from kimuras and americanas.
What equipment do I need for the Face Pull? ▼
You will need: cable machine, rope attachment. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Face Pull? ▼
The Face Pull is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.