Once you have pulled the weight in to the face, keep the core engaged and in a highly controlled fashion, reverse the movement by slowly extending at the elbows. Pull powerfully in towards the forehead letting the elbows flare out to the sides to maximize the action of the rear delts.Īs best as possible prevent the elbows from dropping and look to maintain a neutral grip on the rope throughout. Prior to starting the drive phase, pull the shoulders back and down to prevent the shoulders from rolling or hunching. Step 2īefore pulling, ensure that there is some tension the cable by pulling a little so that the weight comes away from the weight stack. From this position, lean back slightly (no further than 20 ° ) and contract all your trunk muscles. While holding onto the rope, take a few steps backwards until the arms are fully extended. Attach a rope to the pulley and with both hands, hold the rope at either end ensuring that the palms face each other. Start by adjusting the cable machine so that the pulley is situated slightly above your head. Additionally, if you ever experience pain during the face pull, stop immediately.įor an effective cable face pull, follow the subsequent 4 steps. If you suffer from shoulder or back problems, speak to your doctor or physical therapist first and always follow their recommendations closely. More specifically, the movement places great stress on the posterior portion of the delt.Īs well as the deltoids, the face pull works the rhomboids, trapezius and rotator cuff muscles.Īlthough the face pull is considered an intermediate level of difficulty, the movements involved are fairly straightforward. The cable face pull primarily works the shoulder muscles – the deltoids. This article will provide a step-by-step guide to the face pull, assess the benefits, investigate common errors and cover two simple face pull modifications. One of the biggest benefits associated with this exercise is that it specifically targets the rear deltoids which are so often neglected during strength training.ĭeveloping strength in the posterior delts will not only build general shoulder strength but it can also help to rectify postural issues and prevent muscular imbalances from forming ( 1). The face pull is one of the most effective resistance exercises for developing the muscles of the upper back and shoulders. The Ultimate Exercise for Building Strong Shoulders
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