![]() ![]() The first is your basic pulley system that you’ll find in most gyms. There are a couple different equipment options when doing Face Pulls. However, by adding face pulls into your exercise program you can save your shoulders and get them to function the way they’re meant to. Many people brush this type of pain off as old age or too much time spent in the weight room. And may develop some type of pain through the shoulders (pinching feeling when reaching overhead, an achy feeling after doing a set of push-ups, range of motion problems when reaching your arm behind you). Over time, your shoulders can roll forward and you’ll inevitably lose mobility. The muscles that pull the shoulders back (scapular retractors) and the muscles that help us sit up straight (thoracic extensors) get tired, lazy and weak from inactivity and putting our bodies into some awful positions. Most people that sit all day who are constantly looking down at their phone, in front of a computer, or watch a lot of TV have a tendency to have slouchy shoulders and poor posture. Just take some time and look at the profile of people around you. ![]() The main reason I’m a big fan of the face pull and why I incorporate it into all of my client programs is because it is the perfect remedy for poor shoulder positioning. Especially for those that do a lot of pressing-type exercises like push-ups, bench press and overhead press. Keeping these muscles strong and conditioned is extremely important. The fact is it’s a versatile exercise that can be programmed as part of your dynamic warm-up or as part of your upper body strength routine.įace Pulls primarily work the rear deltoids (shoulders), rhomboids and the external rotators (infraspinatus and teres minor). "Continue focusing on strength and control in the upper back as you return to the starting position," says Honore.Many might be fooled into thinking the Face Pull is just another easy corrective exercise. Slowly release back to your starting position.The end range of motion is where the upper back is fully contracted and you can maintain good upright posture." ![]() "The shoulder blades should converge toward the spine with as little shrugging as possible and the wrists should land somewhere between the collarbone and the ears. "Focus on engaging the upper back and drive the elbows back behind you, pulling the rope back toward your face," Honore advises. Pull your hands toward your face and your elbows back."Bring the arms up so that they’re reaching up at a diagonal toward the anchor point on the cable machine and depress the shoulders so the lats become engaged," Crawford instructs. "Keep your knuckles facing in," says Crawford, then "walk backward to create some tension on the cables." Grab the handles of the cable mechanism with your hands face down.You can always increase if needed." She adds that you should "adjust the anchor point to higher than your height so that you’re pulling from a high position." Crawford says that you should "adjust the weight to something light to medium to start. "Stand facing the cable machine with arms extended straight out in front of you, holding the rope attachment," says Honore. Position yourself at a cable machine, ensuring the weight is right for you and the position is at the correct height.Improved range of motion: Honore notes that cable face pulls can increase the range of motion throughout your shoulder joints."This dysfunction can often be the cause of pain in the shoulders, neck, and back, especially for individuals who push their body physically regularly. Face pulls are great for restoring the position and function of the shoulder blades and the surrounding muscles, which can improve posture." Better posture: "Many of us spend much of our day in seated and rounded positions, and this can lead to dysfunction of the muscles of the upper spine such as the pec, traps, and erector muscles," Honore says. ![]() " are a great exercise to build overall shoulder health, considering there aren’t a ton of exercises that have such a strong focus on the rear deltoids." Stronger upper body: "The main benefits include strengthening your upper back muscles, rear deltoids, and traps," says Crawford.Improved scapula function: Honore says that "better-functioning scapulae can help reduce or prevent shoulder pain and contribute toward better posture.". ![]()
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