Standing Supinated Face Pull (With Towels)
Standing Supinated Face Pull (With Towels) Exercise Description
The Standing Supinated Face Pull (with towels) is a bodyweight horizontal pull that blends scapular retraction with shoulder external rotation. Using two sturdy towels as independent handles, you pull toward your face with a palms-up grip while keeping the torso tall and the neck neutral. This variation emphasizes the posterior deltoids, middle and lower trapezius, rhomboids, and the rotator cuff—particularly infraspinatus and teres minor. The line of pull stays around eye level, encouraging a high elbow path and forearms that remain vertical as you rotate outward. Performed with control, it reinforces upper-back strength and precise scapular coordination while discouraging excessive upper-trap shrugging. It’s a practical option when you can secure towels to a solid anchor at approximately face height, allowing each shoulder to track naturally through the pulling and external-rotation phase.
- Muscle Groups: Back, Delts, Rotator Cuff, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Infraspinatus, Teres Minor, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers
- Stabilizing Muscles: Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Upper Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Rotator Cuff Stabilizers, Scapular Retractors, Shoulder Extensors, Shoulder External Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Mid Traps, Rear Rotator Cuff, Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Standing Supinated Face Pull (With Towels) Exercise
‘- Drape and secure two sturdy towels over a solid, immovable anchor at about upper-chest to face height; ends hang evenly like handles.
– Stand facing the anchor, feet hip-width with a slight knee bend. Grip one towel end in each hand, palms up (supinated), wrists straight.
– Step back until the towels are taut. Brace lightly: ribs down, neutral spine, head in line with torso.
– Set the shoulders: draw the shoulder blades back and slightly down without shrugging.
– Initiate the pull by leading with the elbows. Bring upper arms to roughly shoulder height as hands travel toward eye/temple level; keep forearms vertical.
– Finish by externally rotating so thumbs/knuckles align beside the temples; squeeze the shoulder blades together.
– Control the return: straighten the arms while keeping the shoulders stable—avoid letting them roll forward.
– Throughout, keep neck relaxed, avoid lumbar arching, and aim the towels toward your face (not your chest).
– Stop if the anchor shifts or if you lose scapular control.
Standing Supinated Face Pull (With Towels) Tips
‘- Secure the towels over a solid, immovable anchor at about upper-chest to face height, with the ends hanging evenly.
– Stand facing the anchor with feet about hip-width apart and a slight bend in the knees.
– Grip each towel end with a palms-up (supinated) grip and keep your wrists straight.
– Step back until the towels are taut, then brace with ribs down, a neutral spine, and your head in line with your torso.
– Set your shoulders by drawing the shoulder blades back and slightly down without shrugging.
– Initiate the pull by leading with your elbows, bringing your upper arms to about shoulder height.
– Aim your hands and the towel line toward eye/temple level so the pull stays around your face, not your chest.
– Keep your forearms vertical as you pull and finish by externally rotating until thumbs/knuckles are beside your temples, squeezing the shoulder blades together.
– Control the return by straightening your arms while keeping the shoulders stable and avoiding them rolling forward.
– Throughout the movement, keep your neck relaxed, avoid arching your lower back, and stop if the anchor shifts or you lose scapular control.
Standing Supinated Face Pull (With Towels) Beginner Introduction
The Standing Supinated Face Pull (with towels) is a bodyweight pulling drill that targets the back of the shoulders and upper back using simple household equipment. Two towels are looped over a secure, fixed support and used like separate handles, allowing each arm to work on its own path. With the palms turned upward and the body upright, the pull finishes close to face height, which encourages the elbows to rise and the forearms to point mostly straight ahead.
This motion challenges the rear shoulders, upper back, and the small stabilizing muscles around the shoulders to work together. The shoulder blades glide backward and slightly downward while the arms rotate outward near the top of the movement, building strength and control without relying on a heavy shrug through the upper traps. Because the anchor point sits roughly around eye level, the tension line promotes a high but controlled arm position and smooth tracking at each shoulder. Performed with steady tempo and attention to form, it supports coordination in the upper back and shoulder region using just body weight and securely fixed towels.