Face pulls target the posterior deltoids of the shoulder, which are often neglected by other shoulder exercises. You use a cable pulley machine to pull the weight straight toward your forehead. Exercising the rear delts will prevent muscular imbalance and build overall shoulder strength.
Table of Contents
How do you do a face pull with a cable machine?
httpv://www.youtube.com/watch?v=rep-qVOkqgk
What does the face pull work?
Face Pulls primarily work the rear deltoids (shoulders), rhomboids and the external rotators (infraspinatus and teres minor). Keeping these muscles strong and conditioned is extremely important. Especially for those that do a lot of pressing-type exercises like push-ups, bench press and overhead press.
How do you properly do a face pull?
httpv://www.youtube.com/watch?v=7bLivsAhDFY
Are cable face pulls good?
By working upper back muscles like the rhomboids and trapezius, the face pull is a great exercise for improving poor posture. 3. Face pull exercises can improve your performance during other exercises. With practice, face pulls can build muscle in your upper body.
Are face pulls necessary?
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.
Should you lean back on face pulls?
Lean backward rather than forward. As you work through your face pulls, you might feel yourself starting to lean forward while you pull. This might indicate that you have equipped too many weights or are working the wrong muscles. Always make sure you are leaning slightly backward rather than forward.
Should I do face pulls everyday?
Usually performed with a cable tower or bands, Cavaliere says the face pull is a “quick, easy” move that can be done every day to contribute to improved posture, healthier shoulders, and increased strength in some of the smaller, often-overlooked muscles in the upper back.
What’s better than face pulls?
- Reverse Dumbbell Flyes: Just like face pulls, reverse dumbbell flyes are often a staple in programs.
- Reverse Cable Flyes:
- Chest Supported Reverse Flys:
- Reverse Pec Deck:
- Band Pull Apart:
- Cable Machine External Rotations:
- Wide Grip Bent Over Row:
Are face pulls enough?
But you’re probably not doing enough horizontal pulling. Face pulls target your traps, rear delts, and rhomboids, which makes your back look thicc and fills out the top of your V-shape. They’re also great for building a stable upper body for bigger lifts and improving your posture.
Are face pulls good for hypertrophy?
The face pull can be loaded in the upper strength and hypertrophy rep ranges as well. But as you start climbing your way up the weight stack from a standing position, you’ll quickly hit a ceiling on the loads you can stabilize without compensating at the torso, hips or lower body.
Will face pulls build rear delts?
httpv://www.youtube.com/watch?v=GgSGZZ1ciRI
Do face pulls work biceps?
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.
Do face pulls fix rounded shoulders?
Band Face-Pull This is among the best exercises to fix rounded shoulders. You’re going to keep your knees bent slightly, bend your elbows and pull the elastic band towards you in line with your neck and shoulders. Keep your neck and upper body still and squeeze your shoulders with each rep.
How many reps face pulls?
Hold the position for 1-2 seconds once your arms are fully extended and squeeze your upper back muscles, return to your starting position whilst having tension in the cables. We suggest to do 10 – 12 repetitions per set.
Do face pulls work upper traps?
The Face Pull For Trap Power The face pull is the ultimate movement to sculpt your upper back into a muscle roadmap. This exercise works mainly your rear delts and middle traps.
Do face pulls work side Delt?
The band face pull is one of the best mass builders for medial delts while also being a great exercise for shoulder strength. To properly perform the exercise, loop a resistance band around a post at shoulder height.
How many times a week should you do face pulls?
It’s recommended that you do the exercises one to three times per week with at least one day between sessions. Start with light to moderate weights, and build up duration and intensity. This will help prevent injury.
Why are face pulls good?
Face Pulls mainly target the rear deltoids, rhomboids and middle trapezius (traps). The rhomboids are worked as you pinch your shoulders together. The exercise also improves the shoulders in general and the rotator cuff muscles such as the infraspinatus. The rotator cuff is an area of weakness for many athletes.
How many sets of face pulls a week?
A few sets of face pulls, two or three times per week, is a great way to get your shoulders in check and upright. Pushing exercises and overhead lifting is definitely beneficial, but you should work your shoulders in all directions to keep a good balance.
Is face pull for shoulders?
The move is easier to perform than pullups, and safer for your shoulder joints than many other back and shoulder options. You’ll work your traps, rear delts, rotator cuffs, and mid-back muscles as well as prevent against injuries. Check out the video above to learn perfect face pull form.
How do face pulls stay balanced?
Keep the elbows up, above the shoulders, do not let them go below the shoulders. As you pull the rope towards your face, pull the rope apart increasing the distance between your hands. At the end of the movement, as you’re pulling to rope apart, squeeze the shoulder blades together.
Should face pulls be light?
The face pull is best performed with a weight that is heavy enough to challenge the muscles you’re targeting without being so heavy it pulls you forward or so light that the cable is limp.
How high should the cable be for face pulls?
3. Incorrect Height. When choosing height for a face pulls, the cable or rope must be around the same level as your upper chest and clavicle. Any slight deviation could affect which muscles are targeted or change the difficulty of the motion.
Should you retract scapula on face pulls?
Your Takeaway: When performing the face pull, keep your chin tucked and do not allow yourself to reach forward with your neck. Instead, focus on allowing your scapula to retract as you pull the band all the way to your face.