Pause for a second and then return the weight to the starting position. In other words, really squeeze your shoulder blades at the end of the movement while keeping your elbows higher that your wrists. Hold this contraction for a second and think about squeezing the back of the deltoid muscles and upper back muscles. While pulling, imagine that you’re also trying to pull the rope apart. As you pull the rope make sure that your elbows are always higher that your wrists. MOVEMENT (ACTION): With your head facing forward and still, pull the center of the rope attachment towards the center of your face, keeping your palms down and elbows up. Attach the rope handle to the pulley machine, and grab the ends with your palms either facing down (overhand grip) or up (underhand grip). You don’t want to be pulling from to high. STARTING POSITION (SETUP): Setup your pulley so that ti is about chest height or a little bit lower. Cable face pull is a very safe exercise but only if performed properly. Face Pull Exercise Instructionsįollow these guidelines to ensure safe exercise technique. You can do this trapezius exercise standing or seated. To perform cable face pulls you will need the cable machine and the rope. Training these muscles not only helps you break through plateaus in almost every upper-body lift but also keeps your shoulders balanced and injuries at bay. They develop many of the same muscles that are important for Pull Ups as well.Cable face pulls improve posture and help build muscles in the upper back, especially your trapezius, rear (posterior) deltoids, and rotator cuff. Which Muscles do Face Pulls Work?įace Pulls develop and test the upper back and shoulder muscles such as the rear deltoids, rhomboids, middle trapezius and rotator cuff muscles. This will enhance scapular stability and strength. They will significantly develop the posterior deltoids (rear delts) and rotator cuff muscles (such as the infraspinatus). What are Face Pulls Best for?įace pull are best for targeting the muscle groups around your shoulder joints. They are a great accessory exercise to other compound lifts such as the Bench Press or Overhead Press. These variations are all useful to add into your training: If you load the weight too much then your body may have to overcompensate, your form breaks down, and the weight is lurched forwards and backwards without being effective.ĭon’t let your ego get in the way and if in doubt, start lighter and work up to a heavier weight. The point of Face Pulls is to target the rear delts and improve your shoulders and upper back. Try to squeeze your shoulder blades in order to help control the movement. Stay slow and controlled at all times to maximise time under tension (and therefore muscle growth). If you need a training cue, imagine you were holding an egg under your chin during the movement. Repeat for the desired number of repetitions.Pause then slowly return to the starting position, exhale at the end of this part of the movement.At the end of the movement your forearms and upper arms should form a 90-degree angle
Initiate the movement by squeezing the upper back and try to pinch your shoulder blades together.Inhale and brace your core, grip shoulders, back and glutes.Bring your hands upwards to the starting position.
Step backwards so that the stack of weight plates rises up
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