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What are face pulls?

by Brandon

Quick Answer

Face pulls primarily work on the posterior deltoids, that is the back part of your shoulders. Additionally, they work in the upper back’s trapezius and rhomboid muscles. This makes them an ideal exercise to work on shoulder stability, good posture, and upper back strength. Face pull exercises will be one way you can balance your shoulder muscles, as pushing movements tend to overwork them.

Intro

Face Pulls are a favorite exercise for the shoulder and upper back, typically done on a cable machine or bands. Perform it by drawing a rope or band attachment into your face, keeping your elbows higher than shoulder level, and focusing on bringing your shoulder blades together. Face pulls are often used to emphasize posterior deltoids, which are sometimes not worked with regular exercises.

Purpose

Working the rear deltoids, trapezius, and rhomboids, face pulls help maintain shoulder health while strengthening the upper back. These are all muscles that help influence pull-based movements as well as support stability in the entire shoulder joint.

Muscles Targeted with Face Pulls

Understanding precisely which muscle groups face pulls work can be crucial in the way you might incorporate this exercise into a workout routine.

Primary Muscles

Lateral Deltoids:

The most involved are the rear deltoids in the execution of a face pull. These are actually the muscles moving your limbs to the side and backward, which makes them a very important part of balanced shoulder development.

Trapezius: 

This is a huge muscle across the upper back which pulls the shoulder blades together toward your spine, thus pulling them back toward your spine. It will help to stabilize the joint of the shoulder when you perform this exercise.

Rhomboids: 

These muscles lay between your shoulder blades and retract and stabilize the scapula. Good shoulder support once more.

Secondary Involved Muscles

Rotator Cuff Muscles: 

Face pulls work the rotator cuff muscles – a set of muscles and tendons that stabilize the shoulder joint. Working these muscles enhances the stability of the shoulder and reduces the incidence of injury.

Biceps and Forearms: 

Secondary muscles include biceps and forearms that offer support in performing the pull movement, specifically when handling weight or resistance during return.

Benefits of face Pulls

Face pulls bring many benefits beyond mere muscle building; they are the epitome of a well-rounded workout routine. 

Improved Posture

Addressing the rear deltoids and upper back muscles, face pulls will generally work to offset some of the ramifications that occur as a result of bad posture: a rounded shoulder or kyphosis in the upper back. This can be helpful for people who spend hours sitting or working at a desk.

Shoulder Stability

Face pulls strengthen the rotator cuff and the posterior deltoid, which are so important for stabilizing the shoulder. Thus, an ossified shoulder joint is necessary to undergo training without injuries due to harmful action on the shoulder joint.

Balanced Shoulder Development

For instance, bench presses and push-ups overwork the front side of the shoulder, resulting in muscle imbalances. Face pulls will redress the balance for your shoulders because it works on the rear deltoids, providing well-rounded shoulder strength and keeping overdevelopment of the chest and front shoulder muscles from happening.

How to Do Face Pulls Properly

Proper form should be expected when doing face pulls. These will serve to keep you safe from injury and maximize the benefits that you can derive from every exercise.

Step-by-Step Instructions

Starting Position Sit in a cable pulley machine so that the height is set just above your head; attach a rope handle. Stand back and in an overhand grip; grasp the handles with your palms facing in. Keep your body positioned so that your arms are fully extended and your feet are shoulder-width apart.

Execution: 

Pulling the rope to your face with high elbows and arms parallel to the ground. Focus your squeezing on your shoulder blades at the end of your movement.

Return: 

Slowly return your arms to start controlling the weight not to roll forward your chest or shoulders.

Common Mistakes

Pulled Too Low:

When you pull the handles into your chest instead of pulling them to your face, then it takes the stimulus off of your rear deltoids and puts it on your upper chest and biceps.

Lifts Too Heavy:

Using too much weight makes it feasible to fail with bad form, such as using momentum or recruiting additional muscles such as the lower back to assist in performing the lift.

Faces Pull

Variations of Face Pulls

Keeping your variations mixed up through face pulls can spice up your workout and hit your muscles in different ways.

Resistance Bands

For those without a cable machine, another great option is resistance bands. Simply wrap the band around a stable anchor point and mimic the motion of a face pull; however, be very, very careful as you do not want to damage the band due to it being otherwise too low of resistance for some of the more experienced users.

Seated Face Pulls

Seated face pulls lessen your body momentum, allowing you to lift heavier weights. This version also allows for better posture in the exercise.

Underhand Grip Variation

Taking a grip where hands are face down when you do face pulls puts more stress on the biceps and the forearms due to the changed angle of the exercise. This variation has to be done with lighter weight to avoid losing control.

Safety Tips and Precautions

Let’s go over how to perform face pulls safely.

Start with Light: The rear deltoids are pretty small muscles. Practice proper form using lighter loads before you progress to heavier loads.

Don’t Pull Resistance Bands Next to Your Face:

Bands could slip and even break. If you have to use them, don’t bring the band up next to your face.

Consult a Doctor: 

If you already have shoulder or back problems, consult your doctor before adding face pulls to your exercise schedule.

Frequently Asked Questions

What muscles does face pull hit?

The main muscles responsible for the action of face pulls are posterior deltoids, trapezius, and rhomboids, but do recruit the rotator cuff and biceps, to a lesser degree.

How often can I do face pulls?

As with most exercises, you can include face pulls in your routine 2-3 times per week, usually in an upper body or shoulder-emphasized workout.

Safe for Shoulder Injuries?

Face pulls can be useful in improving shoulder stability when executed properly. However, if you have a current injury to your shoulders, make sure to consult with a healthcare professional before attempting face pulls

Suitable for Beginners?

“Yes,” face pulls are suitable for beginners.

Yes, face pulls are ideal for novice people. Use lighter weights or resistance bands to concentrate on proper form.

What equipment is required in executing face pulls?

Most face pulls are performed on a cable pulley machine with a rope attachment; however, it can be replaced by resistance bands.

 

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