Forward head posture occurs when the head sits farther forward relative to the shoulders and trunk.
Spending long periods at a computer or looking down at a phone may contribute to neck and upper-back discomfort, although posture and symptoms are influenced by several factors.
Pulling exercises like rows, face pulls, and reverse flys work the muscles that stabilize the upper back and shoulder blades, making them an important addition to a physical therapist’s toolkit when addressing forward head posture.
However, pulling exercises are not a guaranteed solution for forward head posture. A physical therapist may recommend a combination of exercises based on your symptoms, strength, mobility, and functional limitations.
Article Index
- Quick Answer: Can Pulling Exercises Help Forward Head Posture?
- What Are Pulling Exercises?
- How Can Upper-Back Strengthening Relate to Forward Head Posture?
- What Are the Best Pulling Exercises to Consider?
- How to Do Seated Rows
- How to Do Face Pulls
- How to Do Reverse Flys
- How to Perform Bent-Over Rows Safely
- How Often Should You Do Pulling Exercises?
- Common Mistakes to Avoid
- Can Pulling Exercises Alone Correct Forward Head Posture?
- What Other Exercises Can You Combine With Pulling Exercises?
- When Should You Seek Professional Advice?
- Frequently Asked Questions
- Bottom Line
- References
- Why Trust Us
- Medical Disclaimer
Quick Answer: Can Pulling Exercises Help Forward Head Posture?
Pulling exercises may help improve upper-back strength and shoulder-blade control, making them useful components of an exercise program for forward head posture.
Exercises such as rows, face pulls, and reverse flys work different muscles in the upper back and shoulders. However, they do not directly reposition the head simply by pulling the shoulders backward.
Scientific studies have proven therapeutic exercises effective in rehabbing measurements of forward head postures, but the evidence doesn’t show that all pulling exercises are equally effective or that they can permanently alter your posture on their own.
A good program should include building up the muscles in your upper back, exercising control in your neck, practicing proper mobility, and moving regularly throughout the day.
What Are Pulling Exercises?
Pulling exercises usually involve pulling a resistance toward your body or pulling your body toward a fixed point.
These can often be done using dumbbells, resistance bands, cable machines, or other forms of exercise equipment.
Some common pulling movements or exercises are:
Seated rows: Work the upper and middle back.
Face pulls: Work the rear shoulder muscles, and several of the muscles that help control the shoulder blades.
Reverse flys: Work the rear shoulder muscles and the upper back.
Bent-over rows: Work the muscles of the back and the shoulders, as well as muscles that control the trunk.
These are often incorporated into general strength-training programs.
Whether they are appropriate for someone who has forward head posture depends on their individual level of strength, any pain or restrictions they may have, and their form during the exercises.
How Can Upper-Back Strengthening Relate to Forward Head Posture?
Our heads, necks, shoulders, and upper backs are all parts of a complex system that we use daily.
Our muscle strength and endurance, joint mobility and range of motion, movement patterns, and even our tolerance for prolonged postures all contribute to how well these areas function.
Strengthening the muscles involved in shoulder-blade control may help improve shoulder function and upper-back endurance. These benefits can be useful when working on posture, particularly when weakness or reduced endurance affects daily activities.
Several studies have investigated the role of scapular stabilizing exercises in populations presenting with forward head posture and associated neck pain, with positive results.
A small 2016 controlled study involving 15 participants found that a four-week scapular stabilization program improved head-posture measurements, pain scores, neck-related disability, and quality-of-life measures compared with relaxation exercises. However, the small sample size means that the findings should be interpreted cautiously.
A 2022 randomized controlled trial examined the addition of scapular stabilization exercises to postural correction exercises in people with symptomatic forward head posture.
The findings support considering scapular stabilization as one component of a broader exercise program, but they do not establish that individual pulling exercises produce the same results.
That said, the evidence is far from conclusive, and most studies have investigated bundled sets of movements rather than individual exercises.
Most studies have evaluated exercise programs combining several movements rather than testing individual pulling exercises separately.
Therefore, the evidence does not establish that rows, face pulls, or reverse flys are more effective than other exercises for improving forward head posture.
What Are the Best Pulling Exercises to Consider?
There is no one pulling exercise that’s been found to be most effective for people with forward head posture.
These exercises can help you build up your upper-back and shoulder muscles.
Do the following exercises that you feel comfortable with and use controlled movements instead of forcing your shoulders and head into certain angles.
How to Do Seated Rows
Seated rows work the upper and middle back and can be done using a cable machine or resistance band.
How to Perform the Exercise
- Sit at a rowing machine with feet secured, or attach a resistance band to an anchor point at the desired height.
- Take a comfortable grip on the handle or band.
- Sit or stand in a stable position, maintaining control of the trunk.
- Pull the handle towards your torso, allowing the shoulder blades to move naturally.
- Avoid shrugging your shoulders or pushing your head forward.
- Slowly return to the starting position.
Common Mistake: A common mistake is pulling the weighted part of the machine towards you by jerking the torso backward or squeezing the shoulder blades together as hard as possible.
Use a light enough resistance to allow controlled repetitions and avoid causing neck or shoulder strain. If the exercise causes discomfort, reduce the resistance or avoid the movement altogether.
How to Do Face Pulls
Face pulls employ a cable attachment or a resistance band to work the rear deltoids and other muscles that contribute to healthy shoulder function.
How to Perform this Exercise
- Attach a rope handle to a cable machine just below chest height, or fasten a resistance band to an appropriate anchor point.
- Assume a stable stance and grip the rope or band with both hands.
- Pull the resistance towards your face while allowing your elbows to flare out and back comfortably.
- Keep your neck relaxed and refrain from extending your head too far forward.
- Return to the starting position in a controlled manner.
Common Mistake: A common error is using too much resistance and leaning back to complete the movement.
While face pulls are an excellent way to strengthen the upper body, they should not be relied upon as a cure-all for forward head posture.
How to Do Reverse Flys
Reverse flys work your posterior shoulder muscles and upper back. You can also use elastic bands or a couple of light dumbbells.
How to Perform this Exercise?
- Stand with your feet comfortably apart and hold a light dumbbell in each hand.
- Hinge forward at your hips while maintaining a comfortable, controlled trunk position.
- Allow your arms to hang beneath your shoulders, with a slight bend in your elbows.
- Raise your arms outward in a controlled movement.
- Stop at a comfortable height without shrugging your shoulders.
- Lower the weights slowly.
Common Mistake: Swinging the weights or using momentum to lift them.
Start with light weights. You do not need to lift your arms higher than you can control comfortably.
How to Perform Bent-Over Rows Safely
Bent-over rows strengthen the back and shoulder muscles while requiring the trunk to remain stable.
How to perform the exercise
- Stand with your feet about hip- to shoulder-width apart.
- Hold a pair of dumbbells or other forms of resistance.
- Hinge at your hips, keeping your back straight but still relaxed.
- Draw the weights into your torso, taking care not to swing them or rotate your torso.
- Lower the weights slowly.
- Return to standing position in a controlled manner.
Common Mistake: Rounding or overextending the back, twisting the torso, or using weights that are too heavy.
If you’re having a hard time staying bent over, go ahead and try a supported row from this guide. You don’t have to do every exercise listed.
How Often Should You Do Pulling Exercises?
There is no established exercise schedule specifically for correcting forward head posture with pulling exercises alone.
For general strength training, two or three sessions per week may be a reasonable starting point for many people, depending on their experience, recovery, and symptoms. This is general guidance, not a proven prescription for correcting forward head posture.
If you have chronic neck pain or any limitations, your doctor or physical therapist will prescribe a personalized approach to your condition.
When performing a new exercise regimen:
- Use a resistance you can control comfortably.
- Start with a manageable number of repetitions.
- Focus on technique rather than lifting heavier weights.
- Allow adequate rest and recovery.
- Increase resistance or repetitions gradually when appropriate.
The idea is to achieve progression in strength and workloads rather than rapid postural improvements.
Common Mistakes to Avoid
Using Too Much Weight
Excessive resistance may encourage using momentum, shoulder shrugging, and unnecessary movement in the trunk. Lighten the load if you can’t maintain control of the exercise.
Forcing the Shoulders Backward
The shoulder blades must often move during upper-body pulling exercises. Avoid tightening or ‘pinching’ them together at every repetition or forcing them into an exaggerated shape.
Pushing the Head Forward
Avoid pushing the chin out in order to complete a repetition. Keep the head and neck in a comfortable position as you perform an exercise.
Ignoring Pain
Muscle soreness is normal after a strenuous workout, but sharp pain, tingling, numbness, or unusual weakness should not be ignored. If any of these conditions persist, stop exercising and consult a physician.
Relying on Pulling Exercises Alone
Exercises that strengthen the upper back are only one possible component of a posture improvement program. Upper-back strengthening is only one possible component of a posture improvement program. Neck-control exercises, mobility work, general strength training, and workstation adjustments may also be helpful, depending on individual needs.
Can Pulling Exercises Alone Correct Forward Head Posture?
There is insufficient evidence to conclude that pulling exercises are capable of a permanent correction of forward head posture.
Studies that have looked at exercising for forward head posture tend to look at combined programs that include a variety of exercises.
The types of exercises vary between studies, with some including scapular stabilization, neck exercises, upper-back mobility, stretching, and postural exercises, among others.
A 2018 systematic review and meta-analysis found that therapeutic exercise could improve craniovertebral angle measurements, and potentially alleviate neck pain in those with forward head posture.
A 2024 systematic review found that various therapeutic exercise interventions may be beneficial in the correction of forward head posture and improvement of rounded-shoulder measurements.
This has implications for the role of exercise, but it does not constitute proof that a certain set of pulls will work for anyone.
It is also worth noting that not every forward head posture is a problem. If you do not have any symptoms or limitations in function, there is no particular reason to push yourself to hold your head in a certain position.
What Other Exercises Can You Combine With Pulling Exercises?
A more comprehensive exercise regimen could include a number of exercises related to strength, range of motion, and function.
Chin Tucks
Chin tucks involve controlled head and neck movement and are incorporated into some exercise programs for forward head posture as needed based on individual presentation.
Read our guide to Chin Tucks for Forward Head Posture.
Scapular Retraction Exercises
Scapular retraction involves motion and control of the shoulder blades and overlaps somewhat with pulling movements, but there are variations of this type of exercise that isolate different musculature.
Read our guide to Scapular Retraction Exercises for Forward Head Posture.
Chest Mobility
If you have restrictions in your range of motion in the chest or shoulders, appropriate stretching can be an important addition to your routine. It is not typically recommended to assume that the cause of forward head posture is tight pectoral muscles.
See our guide to Chest Stretch for Forward Head Posture.
Upper-Back Mobility
Thoracic mobility exercises can be beneficial for individuals who experience stiffness in the upper back or who struggle with range of motion in that area.
Workstation and Movement Breaks
If working at a desk for long stretches at a time, it is important to ensure that your workstation is set up correctly and that you take frequent breaks to move around. The idea is to avoid staying in one position for too long, rather than to sustain an ideal posture throughout the day.
Read our guide to Computer Screen Positioning and Forward Head Posture.
For a broader routine, see our guide to Forward Head Posture Exercises.
When Should You Seek Professional Advice?
Consider getting evaluated by a qualified health care provider or physical therapist for persistent neck pain, limitations in activities of daily living, or uncomfortable exercises.
Stop the exercise if it causes new or worsening pain, particularly pain that travels into an arm. Seek professional advice if symptoms persist or worsen.
You may need to modify or stop exercising if you experience numbness, tingling, or unusual weakness. Seek prompt medical assessment for severe or rapidly worsening symptoms.
A physical therapist can evaluate your range of motion, strength, symptoms, and function to help determine which exercises may be beneficial.
Read our guide to How a Physical Therapist Evaluates Forward Head Posture.
Frequently Asked Questions:
Do rows help forward head posture?
Rows target the musculature of the upper and middle back, and can be a part of a balanced exercise program, but there is no conclusive evidence that rows alone can correct forward head posture.
Are face pulls good for posture?
Face pulls work the rear deltoids and other shoulder musculature, and can be a beneficial strength-building exercise, but they have not been conclusively shown to be an effective standalone treatment for forward head posture.
Are reverse flys good for rounded shoulders?
Reverse flys work the rear deltoids and upper back musculature, and can be a part of a balanced exercise program, but there are a variety of potential causes of rounded shoulders.
How many times a week should I do pulling exercises?
It depends on your experience, recovery, symptoms, and the rest of your program. Two or three strength-training sessions per week can be a good start for many people, but this type of advice is general in nature, and not specific to correcting forward head posture.
Should I be stretching or strengthening muscles for my forward head posture?
It depends on your specific needs and circumstances. Strengthening, stretching, mobility work, and control work can all be beneficial in the right contexts. There is no one-size-fits-all exercise routine.
How long does it take to fix forward head posture?
It depends on the exact circumstances and what you’re doing. Some routines have a certain amount of time allotted to them, but make sure not to fall for unsubstantiated claims about a certain number of days or weeks being necessary or sufficient to correct forward head posture.
Bottom Line
Pulling exercises such as rows, face pulls, reverse flys, and bent-over rows can help strengthen the upper-back and shoulder muscles.
They may be useful components of an exercise program for people working to improve strength, movement control, and aspects of posture.
However, pulling exercises alone are not a proven way to permanently correct forward head posture.
Research has examined therapeutic exercise programs that often combine several types of movements, so the results should not be interpreted as proof that any individual pulling exercise will work for everyone.
Depending on your needs, you may benefit from combining suitable strengthening exercises with neck-control exercises, mobility work, regular movement breaks, and workstation adjustments.
If you experience persistent pain, worsening symptoms, numbness, tingling, or unusual weakness, seek advice from a qualified healthcare professional.
References
- Im B, Kim Y, Chung Y, Hwang S. (2016). Effects of Scapular Stabilization Exercise on Neck Posture and Muscle Activation in Individuals With Neck Pain and Forward Head Posture. Read on PubMed
- Kang NY, Im SC, Kim K. (2021). Effects of a Combination of Scapular Stabilization and Thoracic Extension Exercises for Office Workers With Forward Head Posture on the Craniovertebral Angle, Respiration, Pain, and Disability: A Randomized-Controlled Trial. Read on PubMed
- Sheikhhoseini R, Shahrbanian S, Sayyadi P, O’Sullivan K. (2018). Effectiveness of Therapeutic Exercise on Forward Head Posture: A Systematic Review and Meta-analysis. Read on PubMed
- Abd El-Azeim AS, et al. (2022). Impact of Adding Scapular Stabilization to Postural Correctional Exercises on Symptomatic Forward Head Posture: A Randomized Controlled Trial. Read on PubMed
- Sepehri S, et al. (2024). The Effect of Various Therapeutic Exercises on Forward Head Posture, Rounded Shoulder, and Hyperkyphosis Among People With Upper Crossed Syndrome: A Systematic Review and Meta-analysis. Read on PubMed
Why Trust Us
Learn how we research and review our health-related content on our Why Trust Us page.
For Educational Purposes Only
This article is intended for educational purposes only and is not a substitute for individual medical advice. Read our full For Educational Purposes Only notice.