You’ll work your traps, rear delts, rotator cuffs, and mid-back muscles as well as prevent against injuries. The move is easier to perform than pullups, and safer for your shoulder joints than many other back and shoulder options. 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. Do face pulls work shoulders or back?įace Pulls primarily work the rear deltoids (shoulders), rhomboids and the external rotators (infraspinatus and teres minor). Keep your neck and upper body still and squeeze your shoulders with each rep. You’re going to keep your knees bent slightly, bend your elbows and pull the elastic band towards you in line with your neck and shoulders. Do face pulls fix rounded shoulders?īand Face-Pull This is among the best exercises to fix rounded shoulders. Usually performed with a cable tower or bands, Cavaliere says the face pull is a “quick, easy” move that can be done every day to contribute to improved posture, healthier shoulders, and increased strength in some of the smaller, often-overlooked muscles in the upper back. Shift the pulley so that it is just above the height of your head before locking it in place. There will normally be a handle or some other mechanism on the side of the pulley rig that you can disengage and engage to adjust the height of the pulley. How high should the rope be for face pulls?Īdjust the pulley to be a little above the height of your head. They are highly effective both as a warm up and as a strength and muscle building exercise in their own right. Are face pulls effective?įace Pulls are an isolation cable (or banded) exercise that activates and improves your back and shoulders. Grab the rope attachment with an overhand grip. Practice face pulls by standing in front of a cable pulley machine. What Is the Face Pull Exercise? The face pull is an isolation exercise that activates muscles in your lower back and upper back-specifically the rear deltoids on the back of your shoulders. Additionally, the rhomboids, which allow you to pinch the shoulder blades together, and the middle trapezius (upper back) also play a role in executing this move. The rear deltoids are the primary muscles targeted in the face pull exercise. 24 Do face pulls work upper traps? What muscle does rope face pull work?
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