Step back away from machine until arms are fully extended in front of you. Enter your email and hit the 'Go!' For this version of the exercise, you'll need a cable machine with a rope attachment. Hold the position for 2 seconds. The slower you go, the more your muscles will have to work. This exercise also develops strength in the forearms. By adding face pulls for shoulders into your routine you’ll be isolating (and growing!) Take a few steps back from the tower to extend the cable. Far too many guys wind up out of the gym with shoulder injuries after pushing themselves beyond their capacities, so it pays to train smart. The best way to train your rear delts and maintain healthy shoulders is to perform an exercise known as the face pull. Face pulls are a great exercise for the rear deltoids, trapezius, and upper back muscles.2 Robert Herbst, a 19-time World Champion powerlifter, personal trainer, and wellness coachsays, "They help keep the shoulders squared and back so someone doesn't get the pulled-forward look from doing too much chest and front delt work. The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. We may earn a commission through links on our site. Keeping these muscles strong and conditioned is extremely important. Keep your torso and back upright, and resist the urge to lean forward. Watch below as Men's Health Fitness Director Ebenezer Samuel, C.S.C.S., demonstrates how exactly how to perform the move with the band. They may wish to balance out the upper back and rear shoulder muscles with the front of the upper body, perhaps hoping to offset damage from pressing. face pull is a exercise machine exercise that primarily targets the shoulders and to a lesser degree also targets the biceps, triceps and traps. Step 1 Stand in front of a medium-height rotating pulley and grab each side of the rope attachment. If the rotator cuff is weak or inhibited, it can't exert this downward pull, and again we're left with impingement. The 4 Best Dumbbell Triceps Exercises To Build Big Arms, Goblet Squats For Explosive Leg Power, Core Strength & Mobility, Pendlay Rows – The Mass Building Back Exercise You’re Missing Out On, 1 Quick Full Body Circuit Workout For Strength & Cardio Conditioning, Suicide Grip – The Pros And Cons Of Thumbless Grip When Lifting. Face pulls are a multi-functional lift and serve as both an awesome muscle building exercise and as a highly effective movement for improving shoulder health and overall posture. Use one exercise to work your back and shoulders safely. Both shoulder shrugs and upright rowswork your trapezius, but upright rows also work your shoulders. Add the exercise to your upper body and back days with 4 sets of 10 to 15 reps. Additionally, face pulls also improve your overall physical strength, increase your mobility and loosen overly done chest muscles. You may be able to find more information about this and similar content at piano.io, Swing, Hinge, and Push to Crush This Workout, Top Superhero Stars Shares His Chest Workout, Bobby Maximus Challenges You to Pile Up Reps, Build Unreal Ab Strength with this Miniband Move, How Bodybuilders Get to Look Super Shredded. The face pull is a dynamic exercise that increases strength in the shoulders, more specifically the rear regions of the shoulder. While cable face pull employ the horizontal plane of motion, exercises such as shoulder shrugs and upright rowsemploy the vertical plane of motion. If you perform the row correctly though, you gain the same benefits, and more, without the risks. They Improve Overall Shoulder Health & Improve Your Lifting Longevity. Register New Account Log in to renew or change an existing membership. If your rotator cuff is working appropriately, it will exert a downward pull on the humeral head, which keeps it from impinging on the acromion. To ensure your physique remains balanced you should be performing one set of a pulling based exercise for every set of a pushing based exercise…. Keep your elbows high and drive them as far as possible past your ears. Don't go too fast. Danielle specializes in interpreting and reporting the latest health research and also writes and edits in-depth service pieces about fitness, training, and nutrition. Keep your elbows down below your shoulder. Share this post with others that can benefit! Your Takeaway: When performing the face pull, set the band or cable up around head-height and make sure to keep your elbows elevated so they remain in-line … Squeeze your shoulder blades together to pull the handles of the rope in toward your face. Consider this more of a slow and controlled stretch for the rear delts while keeping just enough tension on them with your cable machine. Face pulls involves a rope, usually used for tricep work, placed at face height (or slightly above). When it comes to building shoulders exercises like the military press, dumbbell shoulder press and side lateral raise come to mind… the vast majority of guys forget about face pulls for shoulders. Keep a strong athletic stance, activating your core and glutes. So while upright rows work more muscles, the shrug allows you to work a solitary muscle harder, as you can use far more weight when performing shrugs. 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