Compound exercises are truly beneficial for building muscle and burning fat.
Since there are many muscles and more than one joint being worked during a face pull exercise, this is considered a compound movement. For best results, combine both exercises in your exercise program. 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. While cable face pull employ the horizontal plane of motion, exercises such as shoulder shrugs and upright rows employ the vertical plane of motion.īoth shoulder shrugs and upright rows work your trapezius, but upright rows also work your shoulders. Trapezius is best engaged using vertical and horizontal pulling exercises. Muscles engaged while performing cable face pull: trapezius (lower and middle portion), posterior (rear) deltoid, rotator cuff, biceps, forearms Replacement Exercises Muscles EngagedĮxercises that employ the vertical plane of motion (such as shrugs or upright rows) primarily hit the upper traps, while the lower (and middle) traps need to be trained with movement patterns that are more in the horizontal plane (like with the face pulls). You can use rope or dual handles ( triangle attachment for cable row). Instead, pull the ropes towards your head.įor this exercise you can use many different pieces of equipment, but ideally, face pulls are performed with a pulley machine with the fulcrum at upper-chest height. Avoid pushing your head towards the rope. Squeeze your shoulder blades as you pull the rope towards your face.If you attach the rope on a higher level you will not be able to keep your elbow higher that your palms. That’s why you should attach the rope at about chest level or a little bit lower. Either keep your elbows and wrists in line with your shoulders or, preferably, as you pull the rope make sure that your elbows are always higher that your wrists.Do not allow your elbows to drop down below your shoulders.Avoid jerking and focus on performing one continuous and fluid movement.Use just enough weight that allows you to perform three of four sets of 8 to 12 smooth reps.When you get to the top of the movement, your forearms should be angled slightly upward and your elbows should be held out away from your sides.Keep your back as straight as possible and your chest sticking out.
#CABLE PULLS HOW TO#
Some helpful hints (key elements to consider) on how to perform rope cable face pulls safely and effectively. Hold the contracted position for a second or two, then come back slowly to the starting position. As already mentioned in the standing variation, imagine that you’re also trying to pull the rope apart while pulling. MOVEMENT (ACTION): Lift your elbows and bend them as you pull the rope towards your neck (chin) while squeezing your shoulder blades together behind you.
Your arms should be fully extended in front with tension on the cable. You want your abs tight and your neck and head aligned with your torso. STARTING POSITION (SETUP): Sit on the bench with your feet against the supports, knees slightly bent, and torso upright. Pause for a second and then return the weight to the starting position. In other words, really squeeze your shoulder blades at the end of the movement while keeping your elbows higher that your wrists. Hold this contraction for a second and think about squeezing the back of the deltoid muscles and upper back muscles. While pulling, imagine that you’re also trying to pull the rope apart. As you pull the rope make sure that your elbows are always higher that your wrists. MOVEMENT (ACTION): With your head facing forward and still, pull the center of the rope attachment towards the center of your face, keeping your palms down and elbows up. Attach the rope handle to the pulley machine, and grab the ends with your palms either facing down (overhand grip) or up (underhand grip). You don’t want to be pulling from to high. STARTING POSITION (SETUP): Setup your pulley so that ti is about chest height or a little bit lower. Cable face pull is a very safe exercise but only if performed properly. Face Pull Exercise Instructionsįollow these guidelines to ensure safe exercise technique. You can do this trapezius exercise standing or seated. To perform cable face pulls you will need the cable machine and the rope. Training these muscles not only helps you break through plateaus in almost every upper-body lift but also keeps your shoulders balanced and injuries at bay. Cable face pulls improve posture and help build muscles in the upper back, especially your trapezius, rear (posterior) deltoids, and rotator cuff.