Do This Home Exercise EVERY Day! (NO EQUIPMENT)

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If you workout at home all the time or are temporarily doing home exercises because of the current situation, this is exercise is one that you simply cannot skip. In this video, I’m going to show you how to perform the face pull to improve your posture, shoulder health, and correction of small muscle imbalances that will help you to lift more weight on your big lifts regardless of whether you do them at home or at the gym.

The key to the face pull is that you do them. There is no better reward on any other exercise than this one when you do it consistently. You may be asking how often it needs to be done. The answer is daily. Don’t worry though, this is not a home exercise that is going to require a lot of time to perform it. Doing even just 3 sets of 12-15 high quality repetitions is all it’s going to take to get the benefits mentioned above without turning this into a workout of its own.

The most obvious way to perform this movement in a home gym is with a band and a pullup bar. Those that have the bare minimum equipment for training at home usually will have these two items. If so, simply wrap the band over the pullup bar and grab onto it with two hands. Be sure to turn your hands up (underhand) rather than overhand to get more external rotation at the shoulder instead of internal rotation.

As you pull the band back you can pull it apart as well. This is simulating the same effect you would get from doing this with two ropes and a cable machine.

The key is to try and let your hands beat your elbows to the back. Meaning, you want your hands to be further behind your body at the end of the exercise than your elbows. If you can do this right, you will have achieved external rotation at the shoulder and activation of the rotator cuff muscles. The slight variation that places the elbows high and further behind the body is going to totally change the mechanics of the movement at the shoulder, throwing the joint into internal rotation instead. This is something you don’t want, especially with the elevation of the arms if you choose to do so.

The next two variations of this are something you can do with far less equipment. The first is going to require just a beach towel and something heavy. Lay the towel out flat, put the weight in the middle, fold the towel horizontally and pick it up with an underhand grip. From here, simply lift the towel up towards the face and spread the hands as you do. This will simulate what happens when you pull the two ropes apart during a face pull.

If you don’t have a towel but do have your old gym bag (that you’re not using right now as you stay at home to workout), you can still do this important upper body exercise. Load up the bag with a few items like some books or water bottles to add some light to moderate weight to the bag. Remember, for the face pull you don’t need to add heavy weight. The key is doing the movement right to get the benefits of the home exercise.

Finally, if you don’t have access to either a bag or a towel, you can do the doorway variation of the facepull. Here you want to stand inside a room and step your feet into the other room on the other side of the doorway. Your hands should also go against the door frame on the outside of the door. Be sure to use the back of your hands to do this. From here, allow your body to lay back so your arms extend out in front of you. Push against the back of your hands to pull your body back to the top to engage the same muscles used during the face pull done more traditionally.

As always you have the option to add the extension of the arms overhead for the extra lower trap engagement.

Give this a try and let me know how it works for you. Remember, just because you train at home doesn’t mean that you can’t get the benefits of the best home exercises. This is just one example of that. If you are looking for a complete home workout that uses nothing but your own bodyweight, be sure to check out athleanx.com at the link below and grab the ATHLEAN XERO program.

For more home workout videos and exercises to build muscle at home, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.

Build Muscle at Home – http://athleanx.com/xero
Subscribe to this channel here – http://youtube.com/user/jdcav24

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Comments

ATHLEAN-X™ says:

NEW “FAST ACTION” Q&A – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

Michael Chew says:

Jesse isn't practicing social distancing 😉

Kindri9 says:

@althlean-x I love that you find 1001 and one way to make sure NO ONE GETS AWAY with not exercising. And the comments are hilarious!

Djdhdbdbxjs says:

Love this guy

Matt Kim says:

We're figuring out so many tips and tricks for when the real zombie apocalypse happens

Janmejay Kadam says:

Make the humour a little subtle pls.

viewer10e8w says:

He cares so much about his viewers to the point where it makes me somewhat uncomfortable. But thats what makes him so great. Subbed + notifs

viewer10e8w says:

2:26 towl workout

Vyse says:

Can we do it with dumbells?

The Risen 1916 says:

Will doing this every day kill my gains?

Zainal Ali says:

How many reps and sets?

Marty Black says:

I dont understand why people would even down thumb this guy! His videos are the best around! Thanks Jeff!!

ROUJJ says:

"Then fill this up with atleast something thats going to give you a little weight"
proceeds to put my lifetime supply of water and books

buz cheva says:

Jeff taking over British government during Cov19 crisis "do face pulls every day" Problem solved

zic732 says:

This video made me shed a tear. Jeff always lookin out for us frfr

Sabfit4life says:

Guys is it just me or did i miss out reps/time etc? Please help. Thanks 😊👋

BigBoss7777777 says:

This guys videos are so clickbait-y. Thumbs down.

Eduardo Feltrin says:

What should i do when it gets easy using the band , should i do more repetitions ?

Armando Lopéz:3 says:

Con que así hablas en inglés xd

How do you talk in English xd

Etymos 66 says:

Thanks Jeff. I was doing these religiously at the gym and was looking to do them at home.

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