top of page

The Doorway To Better Posture!

Improve Your Posture With 1 Move and Zero Equipment

Do you suffer from poor posture? Neck or back pain? Are you often positioned in a chair, at a desk, in a car, and noticing a forward drift in your neck? If so, there are exercises you can perform and steps you can take to improve your posture and relieve pain!

This article highlights a move than anybody can perform with absolutely zero equipment. All you need is a door frame. This move is called the 'Doorway Face Pull' and it's something everyone should incorporate into their workout routine.

Personally, I incorporate the face pull as a staple of my Pull Day Workout, often performing versions of it 2-3 times per week. I use a variety of cables, bands, and the TRX to perform Face Pulls. If you don't have that equipment available to you, here's an equipment free alternative.

(Disclaimer: Any exercises performed are always done so at your own risk. Only attempt exercises you feel comfortable with, preferably in the presence of a fitness professional in a safe environment. )

1. Start by facing away from the door frame, feet flat on the floor.

2. Brace the back of your forearms against the door frame and lean back, keeping your core engaged and making sure you are at a manageable angle and with a firm stance to avoid falling back.

3. Rotate your shoulders externally, bringing your shoulder blades together and chest forward.

4. Reverse the motion, slowly returning to your starting position.

Here's the view from behind, shirt off so that you can see the recruitment of the trapezius, rear deltoids, and rotator cuffs. Also, my dog Milo just had to supervise!

Below, I've added a video of myself performing the Doorway Face Pull so you can see the move in motion. As part of my workout, I perform this move for 3 sets, 12 to 15 reps.

If you want to learn more exercises to improve your posture and overall health, fitness, and quality of life, click the link below and book a FREE TRIAL WORKOUT today!

21 views0 comments

Recent Posts

See All


bottom of page