The face pull is the best for posture, upper back strength and finishing the “cap” of your deltoid.
It’s not a popular movement, and very few people do it in the gym.
Let’s face facts, most people care about the mirror muscles. The stuff that they can see when standing in front of their faces. This is what makes the classic moves in the gym such as bench press, shoulder press and ab exercises, and curls.
They tend to put aside the muscles they can’t see, which ultimately leads to a body and performance that could be improved.
The mid and lower traps, rear delts and the teres major are all worth their weight. They help develop the mid back, create a more imposing presence and improve the health and performance the shoulder capsule.
Face pull is a move that can be used to attack them all in one go.
You should feel the face pull!
This is a humble movement that you don’t need much weight to feel. Especially if done right. This is not a movement you should be stacking plates on the cable machine.
Related:6 Crucial Exercises for Shoulder Stability
Focus on each rep and feel it. You’ll be happier. Take a bi-lateral stance, with the cable pulley in front of your head and at about your neck. Then, turn your knuckles in towards the rope pulley.
Keep your posture constant and pull the ropes using your fists, until they reach your ears. Keep your elbows open and keep your shoulders back.
Why THIS Face Pull Technique Works
Some instruct face pulling with an overhand grip, pulling towards the neck or at the mouth. This doesn’t seem to do as well as it should, especially for the rear deltoids.
It is important to keep in mind that the rear deltoids have a rotary component. It’s great to hold the weight with a hands-in grip and pull to the neck, but it doesn’t really tax the rear deltoidoids because of this lack in rotation.
Pulling higher and with an internally rotated start position will engage all the muscles involved.
There is another aspect. Many lifters will be able to see if they have a deficiency in rotary capacity, not just strength. This means that if your shoulder joint is not mobile, you will be able see how far back your head can reach your hands when you put them under load.
Your neck should crane forward when you do a rep, or your lower back will go into an overarch to pull it off. This is either because you are using too much weight or that you have limited shoulder mobility. Or both.
There are some exercises and stretches that can help you open your shoulder rotation. Mobility is a combination strength and flexibility. If you are tight, both sides must be addressed.
Wall Slides with Capturing Design
You can’t do this move if you don’t know how to.
Your heels, butt and upper back, shoulders, elbows and elbows should be completely against the wall. Slowly slide your arms along the wall as if you were doing a press pattern.
As you move, make sure to keep your contact with all points. This will give you a dynamic stretch in your shoulders and pre-activate your rear deltoids.
Shoulder Dislocations
With an overhand grip, hold a dowel/broomstick at each end.
Keep straight elbows and rotate the bar so that it touches the top of your butt.
Restore your starting position. Concentrate on 6-8 passes per direction. If you find it too easy, just move your hands in a few fingers.
Med Ball Tomahawks
This can be a great way to reduce the face pull because you are dealing with gravity and a lighter overall weight.
While lying face down on the medball, keep your elbows wide and touch the ball with your upper back. On each rep, keep your chin down and lift as much of the ball off the ground as possible.
It is best to focus on sets of reps.
Why Face Pulls Need High Reps
Remember, we are focusing on the postural muscles. Muscles that are asked to maintain a straight spine for prolonged periods of time. All things being equal, they don’t need to be trained for maxes or sets 3-6.
Related:Cannonball Delts-The Ultimate 12 Week Shoulder Building Program
Performance, development, and improvement are best if these muscles groups are packed with slow-twitch fibers. This makes sense, based on the above.
I have always preferred to give clients sets of reps and practice them myself. I don’t see any reason to change that.
Another Thing: Big Dogs
It may be difficult to lift a small pair if you are large and muscular or have long arms.
This can make it difficult to fully open the ribcage and engage the rear deltoids during face pulls. Although shorter-armed lifters might be able to reach the required angles (closer to 90 degrees) with one rope, larger, longer, or more tighter men may find it easier to use two.
The instant solution is to attach 2 ropes to a single carabiner, then pull them long. This should be practiced as long as the ropes are available. This will instantly increase your pull radius by doubling it. It also means that you won’t need as much weight to get the burn.
Take a bow
If you haven’t already, face pulls are essential for your posture, mobility, and shoulder health. They will also refer to your strength and stability if included in your exercise program.
They shouldn’t be ignored, especially if they are needed by someone you care about. You probably are.
Do the necessary self-check, stand tall and get to work.
