You can either use a resistance band or a cable machine to do the face pull. The cable machine is preferred for this exercise, as it allows you to add resistance as you become stronger.
There are many tensions available for resistance bands, but advanced users may not find enough challenge with even the strongest.
What are face pulls?
According to the American Council on Exercise, the face pull is an intermediate-level exercise.
Rear deltoids are the main muscles that will be targeted during the face pull exercise. The rhomboids (which allow you to pinch your shoulder blades together) and the middle trapezius, or upper back, also play an important role in this move.
These areas are key for reducing shoulder injuries and maintaining good posture.
Additionally, your shoulders and upper back muscles are helpful in many daily activities that require reaching or pulling. Harvard Health says that standing to perform this move will help you strengthen your core muscles, which can aid in stability and balance.
Standing face pull muscles
When performing the face pulling exercise, these muscles will be used:
* deltoids
* Rhomboids
* trapezius
* Core muscles
You’ll often see people pulling faces on a cable machine that has a rope attachment. Some people may use a straight-bar attachment. However, this reduces the range of motion. Use a rope whenever you can.
These are the steps to perform the face pull.
1. Attach a rope attachment that has dual handles to a rotating high pulley. It should be at least head-height.
2. Choose the right resistance for the weight stack. This is not a power workout. Focus on form and function, and go lighter.
3. With your feet approximately hip-width apart, stand in front of the pulley.
4. Reach up and grab the rope handles, with your hands in neutral position, palms facing in.
5. Move backwards until your arms are extended and your knees are slightly bent. Your chest should be lifted. Roll your shoulders back and engage your core muscles.
6. Bring the handles towards your forehead so your hands are directly in front of your shoulders. Your shoulder blades will retract or pinch together. For a few seconds, hold this position.
7. Slowly straighten your arms. Return to the original position and then repeat. You must not let the weight of the set rest on the stack.
You can incorporate face pulls into your exercise routine, even if the gym is crowded. If you are at home, you will want one that is open and not looped so you can attach it to a post or tree.
Many gyms offer resistance bands with a place where you can attach the band to a high point.
1. Anchor the band to an anchor point.
2. Take one side of the band and hold it in your hands. The palms will face in.
3. You can squeeze your shoulder blades together to pull the band towards your shoulders.
4. Take a moment to pause and then return to your starting position. Focus on form and pressing the shoulder blades together.
There are several ways to get a resistance band
There are both wall- and door anchors that can be used to secure resistance bands at home. You also have doorjambs that can hold the band in place.
Online shopping for wall anchors and door anchors
* Press the shoulder blades together. This is the best way to do face pulls. Pull the rope towards your body and squeeze your shoulder blades together. Imagine a golf ball between your shoulder blades. To keep it in place, pinch them together.
* Choose a lighter weight. The primary muscle group targeted by face pulls is the rear deltoids. You can use stronger and larger muscles to complete the move if you are using too much resistance. You want to feel your rear end doing most of the work.
* Keep your focus on form. Your ability to maintain a good posture is key to the success of this exercise. You should stand tall with your elbows out, your palms in, and your shoulders and back down. You may find that your weight is too heavy. This can cause you to fall forward or out of alignment, increasing strain on your lower back, and reducing tension in the area you are trying to target.
Change your stance. Stagger your stance if you feel your lower back is doing the majority of the work, or if you are experiencing pain and discomfort there. This exercise can also be done by kneeling down.
The face pull is a great way to train the rear deltoids. However, it’s good to swap it out with similar moves. You can become bored if you do the same exercise every time you train.
Here are some exercises to target the same muscle groups.
A great way to balance your muscles while doing a push-pull exercise is super-setting face pullings with pushups.
Face pulling is just one of many upper-body exercises that you can add to your workout. This exercise not only improves shoulder mobility and health, but also helps to increase shoulder strength and stability.
This move can be added to a upper-body or shoulder-, or back-specific exercise. You can reduce the resistance and check your form to see a certified personal trainer or physical therapist if you feel discomfort or pain while doing face pulls.
