It’s not all about lifting weights to build muscle, strength and balance.
You have to find the time to do the exercises that will benefit your overall training and development. The face pull, which targets the upper posterior chain (Backside) muscles, is one such exercise.
Face pulling is an essential movement in any complete training program. Its popularity has increased dramatically among athletes and gym-goers. It’s an effective and beneficial accessory movement that can be used in conjunction with other exercises.
How to Use the Face Pull for More Gains
It isn’t a power move and you shouldn’t lift large amounts of weight as that is not the purpose.
You’ll notice a difference in your training, and we’ll talk about the benefits, exercises instructions, tips and variations.
* Targets:Rear deltoids, upper back muscles
* Equipment Required: A cable pulley machine
* Level: Intermediate
Muscles Worked
Face Pull Exercise Muscles Details: The face pull exercises the upper posterior chain muscles. This includes the trapezius (trapezius), rear deltoids and rhomboids.
The rear deltoids retract the shoulders and internal rotate them, while the hip rhomboids support the scapula against thoracic walls (1, 2)
Retraction occurs during face pull. The muscles at the rear of the back are involved in this process.
Face pulls increase muscle strength and muscle mass in the target muscles. It could also be considered a complex exercise, since it targets many muscles in the back.
Phil Heath Shoulders These muscles contract and retract during the face pull, which is crucial for pressing movements.
Research has shown that both single-joint movements and compound movements can be equally effective in building muscle and strength. The face pull is an effective exercise to improve development. (3)
The face pull can be used to improve your posture and force you into better thoracic extension. This can prevent injury to the neck or back, as well as improving mobility. (4)
How to do the Face Pull
To start, choose a weight that you can do at least 10 repetitions comfortably. Although you will be able to do more with your face pull, the more advanced you become the better you can train.
This is a very effective exercise that you should do as any other. However, proper form is important. Do the face pull prior to any other exercise. Warm up by starting with a light weight, then pyramid up with weight for two sets. This will allow you to reach a weight of between 30-60% and 50-60% for your one-rep maximum.
If you have done many back movements before doing the face pull, you can then jump into your working sets.
Here are the steps to pull your face.
1. Attach a 2-sided rope to a cable pulley about at chest level.
2. So that you are upright, stand straight with your feet hip-width apart.
3. You can either grab both handles with a neutral grip, or place one foot in front to balance.
4. Keep your elbows slightly lower but your hands should still be at the level of your head.
5. You can pull the rope towards your face and contract your rear deltoids as you pull both ends apart.
6. Straighten your arms in front of the cable pulley.
7. Continue to do as many reps as you like.
Exercise Tips:
* Keep your elbows slightly lower during this movement. You could injure your shoulder joints or cause impingement problems.
* Keep your weight as moderate as you can. Being too heavy can compromise your form, and your target muscles won’t receive the best stimulation.
Place the cable pulley at your chest. It is dangerous to place the cable pulley too high.
* Do the same amount of sets as any other exercise in your workout program.
If the face pull is your first exercise, warm up properly.
Face Pull Variations
These variations can be done exactly as the instructions for the standing cable rope face pulling. With light to moderate resistance, bend your elbows slightly downward.
Phil Heath PosingThis is essential for proper form and safety of the shoulders.
Pulling a seated rope face from the ground
This variation is the same as the standing cable rope face pull, but you are seated. It is very simple, and you only need an adjustable bench or an upright seat.
Place the seat on the cable pulley, and then perform the exercise using a rope just like you would for standing.
Band face pull
This variation can be performed using a band, not a cable pulley. The band can be wrapped around a pole or bar to perform the same movement as a rope. T
There is still a constant tension with the bands, which is similar to cables. This is certainly beneficial for muscle hypertrophy.
Face pull with single-arm cable
This exercise will be performed in the same way as a standing cable pull face pull. You’ll only use one grip rope, and you will do each side of the movement at a time.
This will increase unilateral (Affecting only one side) function, which can be beneficial for muscle balance, core stability, and rehabilitation. A great move to add to your training is the single-arm head pull. (5)
Last Thoughts
Face pulling is a great way to elevate your training. This great movement will help you with your compound lifts, improve your posture, and increase your muscle development.
You can try different variations of the face pull and see how it progresses. The face pull isn’t meant to be a strength exercise, but it does have its benefits.
Face pulling is here to stay, and it’s a great addition for any exercise plan!
