Face Pulls Muscles Worked, Benefits, Technique and Variations BOXROX
Face pulls target and develop the shoulders and upper-back muscles such as the rear deltoids, middle trapezius, rhomboids, and rotator cuff muscles (like the infraspinatus), which improve scapular.
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Face pulls can benefit most lifters and gymgoers, as they help to strengthen the posterior shoulder muscles, improve posture, and add stability for overhead and pressing movements.
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How To Perform Face Pulls Correctly. Place a rope attachment on your cable machine, set it to just above head height. Grasp the rope with both hands, palms face in. Take a few steps back until your arms are extended before leaning back slightly and engaging your core (about a 20 degree angle).
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Squeeze your shoulder blades together to pull the handles of the rope in toward your face. Hold the position for 2 seconds. Return to the starting position, making sure to keep your shoulders up.
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Your Takeaway: When performing the face pull, set the band or cable up around head-height and make sure to keep your elbows elevated so they remain in-line with your shoulders throughout the entire movement. Face Pull Screw Up #2 Substituting Forward Head Posture for Scapular Range of Motion (ROM)
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Squeeze your shoulders for a second or two before you move your hands back to the starting position. Reset your shoulders before you begin the next rep. Complete two to three sets of face pulls with 8 to 15 reps per set. The amount of reps and sets depends on if this is a finishing move or part of your workout routine.
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Benefits of Face Pulls . Face pulls are an excellent exercise for the rear deltoids, trapezius, and upper back muscles. Robert Herbst, a 19-time World Champion powerlifter, personal trainer, and wellness coach says, "They help keep the shoulders squared and back so someone doesn't get the pulled-forward look from doing too much chest and front delt work.
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Step 3 — Pull to Your Face. Pull the weight straight toward your face, at eye-level, by driving the dorsal (back) side of your hands and forearms back behind you. As you reach the top position, feel your shoulder blades naturally move down to your back pockets. Don't let your shoulders shrug up.
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FACE PULLS. Exercise notes: Start position is standing, holding a cable attachment in each hand with palms facing each other and thumbs pointed toward your face. Begin pulling the rope with elbows leading the hands as you pull backward and squeezing the shoulder blades as you get the end of the movement.
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Pull the sides of the band back so your arms spread out as if you're flexing your biceps. Your hands should be by or past your ears, elbows pointed down. Hold this double biceps position for a second or two, squeezing your shoulder blades together and keeping your shoulders down. Reverse the move to return to start.
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This can serve as a great regression to the face pull, since you're dealing with gravity and a lighter overall load. Keeping wide elbows on the med ball while lying face down, focus on touching the ball to your upper back. Keep the chin tucked, and move everything possible away from the ground on each rep. Focusing on sets of 10-15 reps is ideal.
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Face Pull Exercise Muscles Worked Details. The face pull works the upper posterior chain muscles which include rhomboids (Upper back), rear deltoids, trapezius, and even the biceps since it's a pulling movement.. The rear deltoids retract and internally rotate the shoulders, while the rhomboids hold the scapula against the thoracic wall.. The rear back muscles are heavily involved in the.
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Basically, face pulls work the shoulders and upper back, which is a good chunk of your posterior chain. It is likely when you aim to work your upper body, you do a lot of push movements, like pushups and shoulder presses. Face pulls are a great way to incorporate a pull movement into your routine. A balance of both is typically best.
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The face pull is a great exercise for developing the upper back, strengthening the shoulders, the posterior delts, the rotator cuff, and the mid & low traps..
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The face pull is THE pain-free shoulder staple that belongs in most all programs no matter the goal or training focus. If you have shoulders, you should probably be prioritizing face pulls as healthy shoulders are not a given, they need to be earned. Consider face pulls a daily vitamin for long-term shoulder health.
How do to the cable face pull for strong and stable shoulders
Face Pulls are an effective and fun accessory back and shoulder movement, designed to target the upper lats and posterior deltoids, by using the rope attachment on the cable pulley, for a full retraction of the scapula. Adding in face pulls to your back day training split is a great way to build more muscle and strengt