If you don’t have access to a cable machine or any basic resistance band, dumbbell exercises are great alternatives for doing face pulls. Although it limits the range of external rotation, it’s great for lifting larger/heavier weights if you want to build broader shoulders. Overhand Grip Face Pullsįor this variation, you use an overhanded grip while performing the same motion. Luckily there are equally challenging variations that target your muscles in an unorthodox way. Let’s say you’ve gotten to a point where you’ve pretty much-mastered face pulls, and it’s not working the same as it did when you started. They can also come in handy when you’re stuck at home, or you’re at the gym waiting on someone to get off of the cable machine. These lifts and pulls are simple to do and don’t require a cable pulley machine or heavy gym equipment, you can easily do it with resistance bands. So in case you haven’t built enough courage to try, there are plenty of face pulls alternatives that use similar movement to help you practice proper technique while targeting the same group of muscles. This movement is quite complex and to do it correctly takes a lot of practice and patience. When performing, you’re doing what is known as “ transverse abduction,” which is lateral movement or your rear delts. For the not-so-knowledgeable average gym-goer, we’ll briefly explain the science behind it. You want to use a modest weight and perform 3-4 sets of 8-12 smooth and controlled reps for the best results.įace pulls can be a great addition to your shoulder and back training routine and can also be done at home.Įvery fitness expert, athlete, and weight lifter who uses face pulls as a part of their routine understands the benefits and how it works. Hold that position for 1 to 2 seconds before releasing back to the starting position. Spread out both ends of the rope apart while pulling toward your face and squeezing your shoulder blades together. This grip position will give you a wider external rotation of motion which is better for the external rotators in your shoulders.Īs you pull, make sure to keep your head stationary, chest up, and shoulders back while keeping your elbows parallel to the ground. Set the height to match your upper chest, and use an underhand grip in a neutral grip.
#Face pulls with rope free#
To start, you’ll want to use a pulley machine typically with a double rope attachment if you don’t have access to one, you can use a resistance band, or free weights as an option. Face Pulls Proper Formįor proper face pull form, you should feel it in these four muscles: posterior deltoid, middle and lower traps, infraspinatus, and teres major. It’s an excellent workout for building and developing your back and maintaining shoulder health and helps with improved posture.Īs a result of constant pressing, pushing, a widespread problem most lifters run into is the internal rotation of the shoulder joint, i.e., “ rounded shoulders.” Face pulls are excellent for balancing the muscles that support the shoulders and upper body, so you don’t develop a spinal injury or shoulder dysfunction. Simply put, face pulls are a multifunctional lift that incorporates your rear deltoids and mid and upper back muscles. Benefits of Face PullsĪlthough it is vital within the experienced fitness and weightlifting community, it is overlooked and underrated. Too often, we see the general gym-goer and even some of the more fitness-savvy skip over this simple and reasonably essential exercise. Most people don’t think to add it to their workout regimen, and it shows. When you hear the term ‘face pulls’ as an exercise, it’s hard to imagine what that would look like.
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