Face Pull Your Way To A Bigger Back And Healthier Shoulders. Who knew that they'd be a back-building exercise that not only made your back look strong AF but kept your shoulders healthy, improved stability for pressing movements, and helped undo at least some of those hours slumped over the computer?
Cable face pulls mainly work the rear deltoids, but the traps, rhomboids, and rotator cuff are also engaged as they work to stabilise the shoulder joint during this movement. Are Cable Face Pulls For Back Or Shoulders? Face pulls are primarily a shoulder exercise as the rear deltoids are the main muscle being worked.
You can include them in your workout routine on upper body or shoulder days. They're particularly useful for improving posture and shoulder health. Incorporate face pulls after your compound lifts, such as bench presses or shoulder presses, to isolate and strengthen these muscles.
Face pulls are a multi-functional lift and serve as both an awesome muscle building exercise and as a highly effective movement for improving shoulder health and overall posture.
Integrating Face Pulls into Your Fitness Routine
Frequency: Aim for 2-3 times per week, or even daily for corrective purposes. Sets and Reps: Start with 3 sets of 12-15 reps, focusing on form. Placement: Perform face pulls at the end of your upper body or back workouts.
Face Pull Alternative Exercises
Wide Grip Seated Cable Rows : By using a wide grip, this variation emphasizes the upper back and rear delts, similar to face pulls. Reverse Fly Machine : This machine-based exercise isolates the rear deltoids and upper back, providing a stable environment to focus on muscle contraction.
Choose a band with the right amount of resistance. Go lighter than you think. Don't let your ego get in the way and grab the thick band or it'll jack up your form for the movement. Loop the band around a post or rig above head-height and pull one end through the opening of the other end to secure it.
The face pull is a weight training exercise that primarily targets the musculature of the upper back and shoulders, namely the posterior deltoids, trapezius, rhomboids, Latissimus dorsi as well as the biceps. The face pull is considered an important exercise for shoulder health and stability.
If you start pulling the attachment toward your chin or neck, if your elbows start pointing down instead of out, or if you fail to keep your palms facing in, chances are you're going to feel it more in your biceps and back.
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.
For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. There's no harm in spending more time in the gym, though. If you have the time and ambition, you could start with 4 to 8 sets per muscle per week, and work your way up to 8 to 12 sets.
you should feel it in your traps, the middle of your back, as you are doing it, and your shoulders. Maybe not specifically your rear delts, but your shoulders in general.
The face pull works your shoulders but will also build strength around your traps, rear delts, rotator cuffs and mid-back muscles. What's more, the pulling nature of the exercise puts far less strain through your shoulder joints, meaning you can work harder and for longer without running the risk of injury.
Face pulls are an excellent exercise for building muscle, correcting posture, and promoting good overall shoulder health. But did you know they are also highly effective at targeting the traps muscles, rear delts, and rhomboids, helping to build a big back in a sculpted v-shape?
This exercise is fantastic for any pull days you intend to do, if you include this in your row in any of your routines, you'll definitely notice the difference to your workouts. This specific exercise really targets your rear deltoids along with the rest of your upper back muscles as well.
Neglecting the rear delts can not only make you look imbalanced but can also lead to shoulder injury and disorders, which can affect up to 69% of us during our lifetime [3]. Face pulls work to fix that, developing well-rounded, healthy shoulders.
Mewing is a way of holding your tongue that is supposed to change the shape of your jawline and face. Currently, there's no research that suggests mewing can actually change your jawline. But, as long as you don't clench your teeth, there's likely no harm in trying it.
The face pull is an isolation exercise that activates muscles in your lower back and upper back—specifically the rear deltoids on the back of your shoulders.
Include face pulls 1-2 times a week in your upper body routine. They target the rear delts, often neglected. This helps balance your muscles and prevent injuries.
Face pulls are a horizontal pulling exercise that works your upper back, lower trapezius, rear deltoid, and rotator cuff muscles. Aside from helping slap on some beef in these areas, strengthening your back muscles can help improve your posture simply by being strong enough to hold yourself upright without slouching.
For beginners, starting with 3-4 different back exercises within a workout might suffice, allowing for a focus on form and muscle engagement. More experienced athletes might increase this number to 5-6 exercises, targeting the back from various angles and using a mix of volume and intensity.
Face Pull - Muscles Worked
First and foremost, your posterior deltoids or rear shoulder muscles are worked out heavily during this exercise and are perhaps the number one most engaged muscle.
Inhale as you extend your arms and exhale as you pull the ropes towards your face to maintain control and stability. Include Variations: Add variety to your Rope Face Pull routine by incorporating different grips or angles. This variation can target muscles differently and prevent plateaus in your progress.