Face Pull

A 2-part pic of a shirtless guy performing a Face Pull. The pic on the left is the start and the pic on the right is the finish of the lift.

The Face Pull isn’t a big strength builder and it isn’t a major lift for wrestlers.

So why the hell am I writing a blog post about it?

Because, as you know, it’s often the little things that make the difference.

The Face Pull is one of those little things.

As you know, shoulder health is of the utmost importance as a wrestler. And as you know, if you’re sidelined with an injury, you’re not getting better.

The Face Pull is a great way to maintain balance in your shoulder joint and keep them healthier.

Here’s how to perform it:

You can use an overhand grip like I show in the video, or you can use an underhand grip. Oftentimes, I have the wrestlers I train alternate their grips between sets.

Here’s a picture of a rather small individual demonstrating an underhand grip.

If you have access to bands, you can also perform the Face Pull with them:

I really like bands simply because they’ve been shown in research to increase EMG activity in muscles (ie you’re getting greater activation/muscle recruitment).

Regardless of how you perform them, keep in mind the purpose- to get as much activation in the rear delts/upper back. In simpler terms, try to get as much of a pump in your upper back as possible.

So, use a controlled tempo, add holds, or do a combination of the two.

Whatever you do, just avoid doing this:

I sometimes see new lifters at my gym doing this and I’m sure they’re trying to impress people. However, they’re really not accomplishing anything due to the fact that I’m sure they’re not getting any activation of their rear delts.

Anyway, for more on Face Pulls and how they fit into a healthy shoulders plan be sure to read How To Keep Your Shoulders Healthy.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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