Face pulls aren’t an arm exercise — they’re an upper-back integrity exercise. If your biceps are burning, you’re missing the point. Face pulls are intended to load the rear delts, mid-traps, and lower traps, while reinforcing scapular retraction and external rotation, which are essential for shoulder centration and long-term joint health (Ludewig & Reynolds, 2009; Kibler et al., 2012). When performed correctly, the upper back initiates the movement and the arms simply transmit force — they are n
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