Standing Supinated Face Pull (with towels)
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Shoulders
- Type
- Strength
The Standing Supinated Face Pull (with towels) is a bodyweight shoulder exercise that targets the rear deltoids and external rotators of the rotator cuff by pulling your face toward a fixed anchor with palms facing up. Looping towels around a pull-up bar or door frame and leaning back replaces cable resistance, making it an equipment-free way to train the often-neglected back of the shoulder and improve scapular health.
How to do the Standing Supinated Face Pull (with towels)
- 1Loop two towels (or fold a single bath towel in half and loop it) around a stable anchor set at roughly chest height — a pull-up bar, squat rack upright, or door-frame hook all work.
- 2Grip one end of each towel with a supinated grip (palms facing up toward the ceiling) and walk your feet toward the anchor until your arms are fully extended and your body leans back at roughly 30–45° from vertical.
- 3Brace your core, squeeze your glutes, and create a straight line from your heels through your hips and shoulders — keep this rigid plank for the entire set.
- 4Inhale, then pull your face toward the anchor by driving your elbows out and back at shoulder height while simultaneously rotating your forearms so your knuckles point toward the ceiling at the top.
- 5Squeeze your shoulder blades together at peak contraction, finishing with your fists near your temples or ears and a brief one-second hold.
- 6Exhale and extend your arms back to the start position under control, maintaining tension in the towels throughout the eccentric phase.
- 7Complete your reps, then step forward to unload the towels and release.
Form tips
- Keep your elbows at or slightly above shoulder height for the entire pull — letting them drift downward shifts the emphasis away from the rear deltoids and onto the biceps.
- Adjust foot position to control resistance: walking your feet closer to the anchor reduces the angle and lightens the load; stepping further back increases it.
- Maintain a rigid plank from heels to shoulders throughout. Sagging hips or a bent torso bleeds tension from the target muscles and stresses the lower back.
- Pause and squeeze for one second at the top of each rep to maximize rear deltoid and rotator cuff engagement before returning to the start.
Common mistakes
- Swinging the hips to generate momentum rather than pulling with the rear deltoids — this reduces muscular tension and shifts the work to the lower back and legs instead.
- Dropping the elbows below shoulder height during the pull, which shifts the load onto the biceps and away from the rear deltoids and external rotators.
- Standing too close to the anchor with little or no lean, which removes most of the bodyweight resistance and makes the exercise nearly ineffective.
- Rounding the upper back and jutting the chin forward instead of maintaining a neutral spine, which places the shoulder joint in a compromised position and risks impingement.
- Allowing the towels to slip from a weak grip before the target muscles have fatigued — wrap the towel more securely around your hand or use chalk to ensure grip does not limit the set.
Frequently asked questions
What muscles does the Standing Supinated Face Pull with towels work?
The exercise primarily targets the rear deltoids (posterior deltoids) and the external rotators of the rotator cuff — particularly the infraspinatus and teres minor. The rhomboids and middle trapezius assist with scapular retraction at the top of each rep.
How can I make this exercise harder or easier?
Walk your feet further from the anchor to increase the lean angle and add resistance; step closer to reduce it. For a greater challenge, pause for 2–3 seconds at peak contraction or slow the lowering phase to a 3-second count.
Is the Standing Supinated Face Pull with towels suitable for beginners?
Yes — it is beginner-friendly because you control the load entirely through foot position. Start with a shallow lean (about 20–30°) and progress the angle gradually as your shoulder stability and rear deltoid strength improve.
How many sets and reps should I do?
For shoulder health and rear deltoid development, 3–4 sets of 12–20 reps works well. The lighter, bodyweight-only nature of the exercise suits higher rep ranges that build endurance and postural control alongside strength.
What is the difference between a supinated and a pronated grip on a face pull?
A supinated grip (palms up) externally rotates the shoulder more aggressively at the top of the pull, placing greater demand on the infraspinatus and teres minor compared to a pronated or neutral grip. Many lifters find it easier to keep the elbows elevated and get a full squeeze with the palms-up grip.
