Set the appropriate weight resistance for the cable pulley. Set the anchor high, slightly above your head height so that you will be pulling slightly down. A bar could be used but the range of motion and movement path isn’t as effective for targeting the rear deltoids. Secure a rope attachment to cable pully machine. To perform the standard face pull, follow the steps below. Heavy duty resistance bands can be used (see variations) but the preferred option is a cable pulley machine.
#Face pull dumbbell how to#
In this exercise guide, we outline everything you need to know about cable face pulls, including how to do them, benefits, muscles worked, variations and potential alternative exercises that target the same muscles. It is, however, important that the exercise is performed properly to maximize the benefits and reduce the risk of injury.
Stronger rear deltoids play a vital role in improving posture and combatting rounded, hunched shoulders, as well as improving athletic performance by creating more strength in the upper back and shoulders.Ĭable face pulls also help to address muscular imbalances for those who naturally do a lot of pushing/chest exercises in their fitness routine.Īlthough the movement is often underused by gym-goers, there are serious benefits in doing them. The exercise is really second-to-none when it comes to activating the rear deltoids and building muscle this part of the body. Use a weight that you can do the reps slowly, without leaning back and with a pause.Cable face pulls are an effective upper body exercise that help to strengthen the rear deltoids and trapezius. They end up using different muscle to complete the rep and it defeats the point of doing the exercise. The most common mistakes are going too heavy, causing them to have to lean back and use momentum to compete the reps. Despite being a simple exercise, it's rare that they are ever done correctly. You won't need to go very heavy with these. Pause for a second, and return back to the start.Think about squeezing your shoulders back and together while opening your chest. Pull your hands back and out with your elbows. Don't pull your elbows back leaving your hands out in front. You should end up in a double bicep pose. Pull the rope to your eye by pulling your hands back and out.Grab the rope with an underhand grip and with the thumb pointing backward.Choose a stance where you feel the most balanced. Stand with your feet in either a square or staggered stance.Use the rope attachment for the cable machine. External Rotators (Infraspinatus and Teres Minor).The muscles used during the face pulls and band pull aparts As a finisher at the end of the workout.It's easy to skip them if you do them at the end of the workout. This is a good option as you can get the work in without the workout being longer. Do them between sets of other exercises.
I always do them before I do any pressing exercises. Obviously if you have an injury you should seek medical attention. They are very easy to learn and don’t affect your recovery much, so they can easily be added to your routine. I still do 100-200 reps of these exercises every day, and nearly every client of mine will have them in their routine. After years of shoulder problems, it only took 3-6 months of doing face pulls and band pull aparts to fix it. I used to have trouble lifting things over my head, and had pain doing everyday stuff. I had shoulder problems all through my twenties.
They also will help improve your posture by preventing, or correcting rounded shoulders. They are possibly one of the most effective accessory exercises for overall shoulder health and stability. Face pulls and band pull aparts are a great and easy way to do this. It's important to also train your posterior side of the upper body to help keep your shoulders healthy. A lot of people only focus on the muscles they can see in the mirror and exercise like the bench press. Face pulls and band pull aparts are a great exercise to help keep your shoulders healthy.
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