![]() For the not-so-knowledgeable average gym-goer, we’ll briefly explain the science behind it. You want to use a modest weight and perform 3-4 sets of 8-12 smooth and controlled reps for the best results.įace pulls can be a great addition to your shoulder and back training routine and can also be done at home.Įvery fitness expert, athlete, and weight lifter who uses face pulls as a part of their routine understands the benefits and how it works. Hold that position for 1 to 2 seconds before releasing back to the starting position. Spread out both ends of the rope apart while pulling toward your face and squeezing your shoulder blades together. This grip position will give you a wider external rotation of motion which is better for the external rotators in your shoulders.Īs you pull, make sure to keep your head stationary, chest up, and shoulders back while keeping your elbows parallel to the ground. Set the height to match your upper chest, and use an underhand grip in a neutral grip. To start, you’ll want to use a pulley machine typically with a double rope attachment if you don’t have access to one, you can use a resistance band, or free weights as an option. Face Pulls Proper Formįor proper face pull form, you should feel it in these four muscles: posterior deltoid, middle and lower traps, infraspinatus, and teres major. It’s an excellent workout for building and developing your back and maintaining shoulder health and helps with improved posture.Īs a result of constant pressing, pushing, a widespread problem most lifters run into is the internal rotation of the shoulder joint, i.e., “ rounded shoulders.” Face pulls are excellent for balancing the muscles that support the shoulders and upper body, so you don’t develop a spinal injury or shoulder dysfunction. Simply put, face pulls are a multifunctional lift that incorporates your rear deltoids and mid and upper back muscles. Benefits of Face PullsĪlthough it is vital within the experienced fitness and weightlifting community, it is overlooked and underrated. Too often, we see the general gym-goer and even some of the more fitness-savvy skip over this simple and reasonably essential exercise. ![]() ![]() Most people don’t think to add it to their workout regimen, and it shows. When you hear the term ‘face pulls’ as an exercise, it’s hard to imagine what that would look like.
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