The same rules apply with a resistance band but the band will need to be tied around a heavy stationary piece of equipment (such as a cable machine).
Return to the starting position, making sure to keep your shoulders up. Squeeze your shoulder blades together to pull the handles of the rope in toward your face. Take a few steps back from the tower to extend the cable. Hold the rope with an overhand (externally rotated) grip, with your thumbs up. You have 2 options when it comes to this exercise.Ĭable Machine With Rope Attachment Or Resistance Bands. You’ll work your traps, rear delts, rotator cuffs, and mid-back muscles as well as prevent against injuries. The move is easier to perform than pullups, and safer for your shoulder joints than many other back and shoulder options. You probably do a lot of pushing exercises at the gym (bench presses and pushups etc ), so the face pull is a great way to balance all of that pushing out with some pulling. But you should definitely be making it a part of your regular upper-body routine because of it’s simplicity and effectiveness, and it also makes a great warmup. This move is one of those underrated exercises you’re probably not doing often enough. Far too many people end up out of the gym with shoulder injuries after pushing themselves beyond their capacities, so it pays to train smart.Įnter the face pull. Hand position and cable attachment can also be varied, depending on availability.A broad back and strong shoulders can be some of the most important components to a healthy body but these muscle groups can be tough to work.
I prefer to do them one-handed to focus on making the movement pattern similar on both sides of the body. There is quite a bit of room for variation with this movement as long as the start and end positions are respected. Keep your chest up and retract your shoulder blades.
It should be about head-height or slightly above. Grip the rope from underneath using a neutral grip with your hands facing eachother. Secure a rope attachment with dual handles to a rotating, high pulley. Dont pull your elbows back leaving your hands out in. You should end up in a double bicep pose. Try to emphasize both squeezing the shoulder blades together at the end of the movement while also pulling them down towards your lower back this is the most difficult part of the movement for most people and may require some stretching of the shoulders/chest/biceps to perform well. Here are the steps for performing the face pull. Pull the rope to your nose by pulling your hands back and out. Try to emphasize pulling the elbows backwards, pointing your knuckles at your head at the end of the movement. Starting with arms fully extended, pull the rope back so the attachment moves towards the face (hence the exercise name). The pulley should be positioned anywhere between chest and eye level, the rope being held with knuckles pointing at one another. The face pull is one such exercise, and one that most people should probably be doing with some frequency.įace pulls are an exercise performed with a cable machine and, most commonly, a rope attachment. This is why I tend to incorporate additional simple prehabilitation movements to address imbalances as needed. Compound that difficulty with something like an imbalance or injury and you’ve got yourself the perfect recipe long-term gym morose. It’s much easier to perform an exercise confidently when you can see what you’re doing and make adjustments, a la bicep curls or squats, but working things on the backside of your body is an entirely different beast. I’m bad about doing exercise that work the muscles of the back outside of whole-body movements like deadlift.
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