Face pull may not be one of the more glamorous shoulder exercises, but it works the rear deltoids and strengthens posterior shoulder stability needed for heavy pressing movements and athletic performance. Furthermore, it helps improve posture.
To perform a face pull, anchor a long-loop resistance band at eye level or above and grab its ends with both hands. Stand up while pulling them toward your face by separating hands as they approach closer.
Strength
Face pull exercises are an ideal way of working the rear deltoids, as well as rhomboids and middle trapezius muscles that pinch together shoulder blades, as well as helping prevent strength imbalances between front and side deltoids which could otherwise lead to shoulder injuries. They’re particularly helpful at starting off your workout where light weights allow you to focus on form and muscle contraction rather than momentum.
When performing the face pull exercise it’s important to start off slowly with light weights before gradually building them up into sets and reps to reach your working maximum. Due to being such a small muscle group it’s crucial that proper technique be utilized throughout. When arching your spine over, overarching can cause lower back pain as well as injury.
Face pulls can be performed using either a cable machine or resistance bands, with the latter preferred due to allowing you to add resistance as your strength increases. Resistance bands may also be used, although care must be taken that tension levels are sufficient enough to work the target muscles but not so high that control over movement becomes impossible and momentum builds too rapidly.
Once you’ve selected an appropriate weight, it is recommended to begin by doing some warm up sets and gradually increase both reps and difficulty by decreasing range of motion or adding tension. Doing this exercise prior to engaging in other back movements or heavy pressing exercises can prevent too much strain being placed on shoulders while increasing range of motion.
No matter your level, face pulls can add value to any shoulder or upper body workout. They can help improve posture by making shoulders retract, help compound movements like rows and presses more efficient, or even help widen shoulders if that is your goal.
Posture
Face pulls are an ideal addition to any shoulder and back workout because they strengthen both posterior deltoids while improving posture, and simultaneously build strength in posterior trapezius muscles that keep shoulders retracted and stable, thereby helping reduce shoulder injuries. In addition, face pulls target the rhomboids and middle trapezius muscles, which play an essential role in pinching shoulder blades together – known as scapular protraction – helping maintain good posture as well as increase shoulder stability during pressing movements.
Face Pull is an effective gym exercise and can be performed using either dumbbells or resistance bands, however many lifters prefer using cable machines as this allows them to control how much tension is applied during each repetition. If you’re finding it hard to perform face pulls at your desired weight, perhaps decreasing resistance may help –
If you find that it is impossible to control the tension applied during a face pull exercise, this could be an indicator that other muscle groups such as forearms or biceps are being worked instead of your deltoids. When this occurs, it is recommended to stop and assess your form with less resistance so as to avoid injury and ensure proper muscle recruitment.
As a beginner, it is advisable to begin with light to moderate poundages and gradually build your way up until reaching a higher load as your body becomes used to the exercise. Advanced lifters can still benefit from performing this exercise by opting for variations using barbells or dumbbells instead of resistance bands – just ensure that each set allows at least 10 reps without difficulty before progressing onto another. In order to avoid lower back injury during this exercise, squeeze glutes before each rep and brace your core before each rep in order to lock spine in place and ensure optimal spinal stability throughout each set.
Flexibility
Face pulls are an effective exercise to train the posterior deltoids, rhomboids and middle trapezius muscles. Regular training of these areas can reduce shoulder injuries while improving posture and preventing imbalances that often arise with too much chest work. They also play an integral part in providing overall shoulder stability – something to bear in mind for anyone performing overhead lifts such as the snatch/clean/jerk.
Although many do not view face pulls as essential shoulder movements, they can be an invaluable addition to an upper body workout routine. Strength athletes especially can find value in including face pulls in their routine as they provide a great counterbalance against heavy presses and other overhead movements by strengthening shoulder joint and rotator cuff muscles, helping prevent injury while making heavier lifts safer to perform.
Face pulls can be performed using either a cable machine or resistance band, with cable machines offering more resistance as you increase strength; resistance bands may not offer enough of a challenge for more experienced exercisers.
People typically perform face pulls with the cable at chest height, which can pull weight towards your head and put undue strain on deltoids. To reduce stress on these muscles, aim for keeping weight low enough that it can be controlled easily without excessive momentum.
You may want to do this move from a seated position if you’re having difficulty holding the cable at eye level or higher, or have lower back pain. Sitting will reduce hip motion during movement, helping stabilize core strength while decreasing shoulder injury risk.
Once you have established a firm foundation, adding weight is easy and increasing repetitions is straightforward. Be sure to select a weight which challenges but manages you so you can perform smooth, controlled repetitions across your entire range of movement – using too much weight could cause momentum-based movements that bypass rear deltoids while overstraining other larger muscles instead.
Injury Prevention
Face pulls are an effective exercise to target both rear delts and upper back muscles, but it must be performed with proper technique and control to be most beneficial. Face pulls should never be an explosive movement with heavy loads; doing it improperly could result in shoulder joint and rotator cuff injuries and overly resistance reduces its effectiveness as muscles aren’t stimulated in controlled isometric contractions.
One common misstep people make during face pull exercises is allowing their elbows to flare out during a face pull, signaling that muscles aren’t engaged properly and possibly pulling too close to your face or neck. The optimal position for this exercise should be keeping elbows at or slightly above shoulder height and facing forward; this ensures you’re working all muscles effectively without risk of injury.
Error #2 is selecting too heavy of a weight. Face pulls focus on smaller muscle groups than other pressing exercises and it’s easy to overwork them, leading to delays and increased injury risks. To minimize these risks, always start out light weight and gradually add on additional pounds as desired.
Erratic or incorrect stance can also contribute to face pulls not being effective or even hazardous. Leaning forward during movement could indicate too much resistance is being applied and not engaging the correct muscles. To reduce movement in your lumber spine and ensure effective muscle engagement, stagger your stance or perform this exercise while kneeling as this may reduce strain on it.
Face pulls are an indispensable exercise for both novice and seasoned lifters. Not only do they improve muscle building and posture, they can also reduce injury risk – every serious lifter should include face pulls in their workout regimen to enhance shoulder function, increase strength and add stability for overhead movements. To learn more about strength training techniques that will work for you, sign up for our complimentary custom fitness plan now.
