Do This Home Exercise EVERY Day! (NO EQUIPMENT)

  • 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 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 -
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    ATHLEAN-X™  Vor 8 Tage +612

    *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!

    • Jason Folkes
      Jason Folkes Vor 3 Tage

      I got a set of weights with adjustable dumbbells, a barbell bar, pull up bar and a leg press lat pull down combo machine. also i have different attachments for the machine including robe. I think i'm good.

    • Low GBC13
      Low GBC13 Vor 4 Tage

      How many sets/reps should we do every day for this??

    • Chris Montalbano
      Chris Montalbano Vor 4 Tage

      Please do a video for athletes and how they can improve vertical jump/agility at home

    • Clark Kentt
      Clark Kentt Vor 5 Tage

      You are the man brother....the Towel routine, works perfectly. The doorway, my feet in front of the door, for better movement, feet shoulder length apart? Also when I attempt, I'm leaning back and at full stretch I'm going on my heels. Is that correct form or should feet be planted throughout?

    • James Janiszcak
      James Janiszcak Vor 5 Tage

      10 reps and 3 sets

  • Carlos Galindo
    Carlos Galindo Vor Stunde

    Jeff is a simple. He sees you at home and doesn’t make you miss out on facepulls

  • jdubdoubleu
    jdubdoubleu Vor Stunde

    I can't wait to see what this guy's April 1st workout is going to be

  • Appo
    Appo Vor 5 Stunden

    Needed this 👌

  • Wensley Brands
    Wensley Brands Vor 7 Stunden

    @2:46 for myself

  • Captain CJ 97
    Captain CJ 97 Vor 9 Stunden

    I just imagine that intro but waking up and him saying that lol

  • Kalia Kumar
    Kalia Kumar Vor 12 Stunden


  • keney young-odor
    keney young-odor Vor 12 Stunden

    Lol Jesse is the best

  • Röhrich Oak
    Röhrich Oak Vor 12 Stunden

    From gummy bears to teddy bears... that's an improvement I guess...

  • Allen Fung
    Allen Fung Vor 12 Stunden

    5:05 BIG PAPI JERSEY?!

  • oneprincess777
    oneprincess777 Vor 13 Stunden

    watching it only makes me tired .....

  • Lianto Husin
    Lianto Husin Vor 18 Stunden

    holy crap i actually felt something from the doorway thingy, gonna do it until the gym is open I think. Thanks a lot man, great video.

  • jamie kearns
    jamie kearns Vor 19 Stunden

    Honestly thought this icon thumbnail was showing me a flying squirrel

  • RU49
    RU49 Vor 21 Stunde

    Version three: requires nothing
    Jeff: even if you don't have these, I gotchu covered

  • Distribution Retail
    Distribution Retail Vor 23 Stunden


  • Gandalf The Green

    -Hey but i got no arms

  • Michael Ricardo
    Michael Ricardo Vor Tag

    You can get at home resistance bands for cheap

  • Aidan Ware
    Aidan Ware Vor Tag

    I can finally do face pulls 😀

  • Giles Westwood
    Giles Westwood Vor Tag

    When Jeff self isolates he makes sure to face pull

  • Sarah Brown
    Sarah Brown Vor Tag

    I used a 10 lb dB in my towel. Worked great!!

  • Epstein didn't kill Himself !

    Fak orpphhh

  • Leonardo Schickentanz

    “It’s be gonna be quick, it’s gonna be easy, it will be over in two minutes”. Me dad trying to convince my mom to have sex

  • mleblanc307 seaglass

    Awesome thanks !!!

  • Omar Albasha
    Omar Albasha Vor Tag

    Would you suggest any good and sturdy body tower to be used at home
    Thanks a lot

  • afutla qian
    afutla qian Vor Tag

    Me: I'm infected with the Coronavirus. I'm gonna die. Jeff: You didn't really think I was gonna let you go away without doing this, did you?

  • Abu abu Abu jafar

    I have dumbbells & resistance bands, how should i modify the home workout?

    • afutla qian
      afutla qian Vor Tag

      Is there a way that I can get in touch with you and ask some questions?

  • oneprincess777
    oneprincess777 Vor Tag +1


  • philip marley
    philip marley Vor Tag

    Jeff you are the man

  • Dave Duffy
    Dave Duffy Vor Tag

    If your door frame is gloss or semi gloss, watch out! You’ll slide right off.

  • The Nostradamous

    Man like Jeff Cavalier

  • Juan Veliz
    Juan Veliz Vor Tag

    Muy bueno

  • James Karanu
    James Karanu Vor Tag

    Thank you Jeff for this. I'll definitely keep this in mind. Meanwhile, Jesse is just awesome and funny. 😂

  • Joshua Sithious
    Joshua Sithious Vor Tag

    I have followed you for 5 years and have not heard you mention for better or worse the use of a trap bar. Is a trap bar a good alternative for deadlifting? Is there a reason it should or should not be included in a rotation of leg work?

  • lilcurtis11
    lilcurtis11 Vor Tag

    I damaged by shoulder by neglecting the supplementary exercises. Jeff's video's on shoulder health removed all pain over a 3 month period.

  • panneer selvam jr 3798


  • Nick Borg
    Nick Borg Vor Tag

    No equipment necessary.... Apart from all the equipment.

  • Top Facts
    Top Facts Vor Tag

    Thanks man really useful 💪👌

  • foxfire1112
    foxfire1112 Vor 2 Tage

    Of course my dude has a way to always do face pulls lol, love it

  • George Becker
    George Becker Vor 2 Tage

    I wish more people were like you man!!!

  • זיו בן דוד
    זיו בן דוד Vor 2 Tage +31

    Wives and partners everywhere:
    "Stop that. You'll break the kitchen bench."
    "Stop that. You'll break that door frame."
    "That's not how you use the mop."

  • Anil Gabriel
    Anil Gabriel Vor 2 Tage

    Haha.. the best👍

  • DwightKidd1
    DwightKidd1 Vor 2 Tage

    Is there a way that I can get in touch with you and ask some questions?

  • tread nokash
    tread nokash Vor 2 Tage

    Well being homeles is not an excuse aint on it jeff.

  • Houssam Kanso
    Houssam Kanso Vor 2 Tage

    Thanks Jeff.

  • Zeeshan Afzal
    Zeeshan Afzal Vor 2 Tage

    Jeff adding humor to his videos, i love it. ❤️

  • Cary Chilton
    Cary Chilton Vor 2 Tage


  • Duarte Pinto
    Duarte Pinto Vor 2 Tage

    Can you do this with dumbells??

    • Soinas Doyi
      Soinas Doyi Vor 2 Tage

      Have you seen the calisthenics face pull from FitnessFAQs? Do you like'em?

  • Alexander V
    Alexander V Vor 2 Tage

    I just love Jeff and the fact that he does a Corona Home gym exercise video.
    Hey jeff could You do one like a cast away version, like if u get stranded on an island with or without Wilson (Jesse)
    Also would love to see a video on how to train if the world would end in a zombieapocalypse. Thx

    • Soinas Doyi
      Soinas Doyi Vor 2 Tage

      What's not to love about Jesse??

  • ebernabeo
    ebernabeo Vor 2 Tage

    Thanks for the at home workout tips! This particular move is amazing...think is better than the actual cable pull at the gym! Keep up the great videos!

  • Klr Dto
    Klr Dto Vor 2 Tage

    Hi, how heavy can we go on rotator cuff exercises? what is the limit?

  • Devo X
    Devo X Vor 2 Tage

    Dude!!! This is soooo freakin awesome!!! THANK YOU!!!!

  • Saurabh Rana
    Saurabh Rana Vor 2 Tage

    Face pulls😂😂😂😂

  • jackmck4
    jackmck4 Vor 2 Tage

    I use a bowling ball bag

  • Rerin YL
    Rerin YL Vor 2 Tage

    Jeff really flexing on us with that thumbnail😂

  • Shourya Goyal
    Shourya Goyal Vor 2 Tage +1

    Thank You Jeff Sir

  • PiterGs
    PiterGs Vor 2 Tage

    Thank you very much! Right now i don't have a bar so i can't do pull ups and thos is just great! With my dumbells i can do better workout :) thanks

  • Kirk Brownell
    Kirk Brownell Vor 2 Tage

    no excuses not to work out! thank you!

  • KidofGaia
    KidofGaia Vor 2 Tage

    You sir are a genius

  • Mydentity o182
    Mydentity o182 Vor 2 Tage

    I want to meet the people who dislike the videos just to see how far the sticks up there asses are jammed

  • kolisionn
    kolisionn Vor 2 Tage

    On the real, I appreciate all these home exercises we can do. Gym is one of the few places I can just forget about everything and be at peace and it's doing my head in not being able to go during these trying times. Thankfully we can still do some of these exercises at home. It ain't perfect but it's something. Thanks Jeff 👊🏿

  • MjrDario
    MjrDario Vor 2 Tage

    The towel face-pull is a true engineer's work of absolute genius.

  • Ahmed
    Ahmed Vor 2 Tage

    Can i do these first thing in the morning (after drinking water of course) and how many sets of how many reps should i do each morning

  • jimena242
    jimena242 Vor 2 Tage

    What's not to love about Jesse??

  • StudentInFrance
    StudentInFrance Vor 2 Tage

    Have you seen the calisthenics face pull from FitnessFAQs? Do you like'em?

  • Soinas Doyi
    Soinas Doyi Vor 2 Tage

    me: bills are due & i didnt get my check jeff: facepull

  • hassanposts
    hassanposts Vor 2 Tage

    Says: "I got you covered - no equipment".. also takes out "a band and a pull up bar" ... dude??

    • Soinas Doyi
      Soinas Doyi Vor 2 Tage

      Jeff seriously finds a way for you to make no excuses to not do his exercises

  • Leesha Pv
    Leesha Pv Vor 2 Tage +1

    Even Jeff's gains are killed in bad lighting(thumbnail)

  • kronos darkangel
    kronos darkangel Vor 2 Tage

    Hey jeff! I would like to say thank you for all the knowledge you shared to us. And I would like to request about your thoughts of serratus anterior... I've been lifting for almost 5 years now and the biggest mistake I've done is neglecting serratus anterior... now I'm focusing on this muscle and guess what there's a lot of improvements my nerd humpback posture, shoulder pain since the shoulders are now properly placed, proper form because my abs and chests are properly engaged when my serratus anterior is engaged, proper execution and improvement in lifting since my shoulder pain is not in the way anymore, and many more.... This is the biggest mistake I've done when I start lifting neglecting the serratus anterior. Not making this muscle big but engaging the muscle and proper placing it to avoid further injury and improve in lifting.
    Sorry for my bad english hehe

  • Joallen Escartin
    Joallen Escartin Vor 2 Tage

    you just saved the day! salute to you

  • Paul Larkin
    Paul Larkin Vor 2 Tage

    Thx for all the tips

  • Calvin Yeo
    Calvin Yeo Vor 2 Tage

    *me in jeff cavalier's dungeon*: please i cant take anymore punishment
    *jeff cavalier's dungeon*: it's gunna be quick, it's gunna be easy, it'll be over in 2 minutes

  • Froshigi
    Froshigi Vor 2 Tage +17

    me: hears "a towel is all you need"
    also me: *gets flashbacks of mike chang*

  • Mohabbat Singh
    Mohabbat Singh Vor 2 Tage

    Jeff's outro music is similar to fiend's theme song 5:55

  • T-800
    T-800 Vor 2 Tage

    doing the doorway is so dangerous, your hand might slip and fall..

  • Eli Hal
    Eli Hal Vor 3 Tage

    Me: FCK face pulls

    Jeff: Beats my ass with a rope, straps me down to an upright bench then duct tape my eye lids open and forces me to watch face pull videos for 3 days straight.

  • sarthak joshi
    sarthak joshi Vor 3 Tage

    You're a legend.

  • onelight 80
    onelight 80 Vor 3 Tage

    Yo I did the exercise with the bag but didn’t have any damn water 💦 cuz everyone keeps freaking buying all of it. So I used my wife’s two fat cats and put them in the bag and every time I lifted the bag up they scratched up face 🤕 thanks bruh 🐈😒

  • Devansh Chhettri
    Devansh Chhettri Vor 3 Tage

    Hey! bro
    We are concerned about your health. Your face seems shrunken since the last time I saw you. Take care man...

  • Jeff Quintero
    Jeff Quintero Vor 3 Tage

    Sets and reps?

  • henry
    henry Vor 3 Tage

    inb4 i break the door