FACE PULLS MUSCLES WORKED HOW TO

To get the same benefit, you would have to do an external rotation exercise in addition to a rear delts exercise.

Face pulls are one of the best exercises for strengthening the rotator cuff muscles and developing the rear deltoids.

Grab the rope from the bottom and keep your palms facing each other.įREQUENTLY ASKED QUESTIONS Are Face Pulls Actually Good?

Setting your grip above the rope (overhand grip)Īn overhand grip automatically puts your shoulders into an internally rotated position which is what we are trying to avoid. Focus on keeping your traps out of the movement. Performing the shrug during this exercise will deemphasize the rotator cuff and emphasize the trapezius muscles. Keep the shoulders back and do not let them move from this position. Too much motion can lead to shoulder instability and increase the risk of injury. This common mistake will lead to an excessive motion of the shoulder joint in the shoulder socket. Hold this position for a brief one count and slowly reverse the movement back to the starting positionĬOMMON MISTAKES Not Keeping the shoulder blades retracted.Your arms should almost be at 90° angles when you reach the end range as if you are flexing your biceps.The range of motion should naturally end right before touching your face.The separation is what will create the shoulder external rotation.Step far enough so that your arms are completely outstretched in front of you.Step away from the cable machine to begin lifting the weights from the weight stack.Grab the rope handles FROM BELOW THE ROPE (underhand grip, or more specifically a neutral grip) with your palms facing inward.Set the machine to the desired weight (start very light).(If you don’t have one, they are pretty cheap on Amazon). Attach the rope handle to the apparatus.Approach a cable pulley machine and set the apparatus to a height that is roughly at the level of your neck.

Below, I will go over a few other variations you can do if you don’t have access to a cable machine.

FACE PULLS MUSCLES WORKED HOW TO

This tutorial will go over how to do a cable face pull (or the rope face pull). Can help iron out muscle imbalances from excessive bench press use.Can help improve the rounded shoulder posture that is prevalent in our society.Strengthens and improves scapular stability in an externally rotated position.Strengthens the posterior shoulder muscles as well as the four small muscles of the rotator cuff.

Face pulls muscles worked