By serving to help offset all that horizontal and vertical pressing, the face pull can rejuvenate your lifting (or at least pressing) career while conditioning the rear delts, rhomboids, and external rotators. The rear back muscles are heavily involved in the retraction that happens during the face pull and therefore these muscles are engaged and contracted for maximum hypertrophy and strength benefits. Always keep the elbows slightly down during this movement. It is a fantastic routine for working the deltoid. It would be a mistake, however, to place too much emphasis on the latter while neglecting the former. The face pull is here to stay and it’s a great addition to any workout plan! The 12 Best Strength Training Exercises for Runners, Breaking Bench: What You Need to Know About the Bench Press, 6 Methods To Help You Cut Weight For Powerlifting Events, Bulking Meal Plan To Fill Out Your Sleeves and Turn Heads, Cross-Body Crunch Exercise Guide and Videos, Donkey Calf Raise Exercise Guide and Videos, Rollouts: Benefits, Technique, And Alternatives For Stronger Abs, Cross Jacks Exercise Guide, Variations and Videos, Decline Push-Up Exercise: Muscles Worked, How-To and Variations, Wall Sit Exercise Guide – Benefits, How-To, and Variations. 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. Best Multi-Station Home Gyms – Top All-In-One Budget Options, Best Leg Stretcher Machines Reviewed & Rated. The face pulls build muscle and strength in the target muscles. The rear deltoids, known colloquially as the rear delts, are one of the primary targets of face pulls. They are low impact exercises that offer many benefits. Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. My passion for Strength training & fitness and my love of helping others is what made me start Fitlifefanatics. Rear Deltoids 2. He's a Certified Strength and Conditioning Specialist. Face Pull Exercise (via Instagram @philheath. So do give it a try and see the results for yourself. I went on to earn my Masters in Sports Training & Biomechanics. The pulling movement of this exercise improves the mobility and stability of the shoulders. Choose a weight in which you can comfortably perform at least 10 repetitions to start. It is also a quite comprehensive exercise in itself, especially if your target is your upper back. Rear delts are the muscle fibers located right at the back of the shoulders and are the furthest back of the three main deltoid areas. Here is how you must do the reverse bent over flys. Your email address will not be published. Especially for those that do a lot of pressing-type exercises like push-ups, bench press and overhead press. While you may be performing some exercises that work on the same muscles that face pulls also targets, I suggest trying the following alternative exercises to add some variation to your fitness routine. This variation is identical to the standing cable rope face pull but you’re seated instead. Trapezius is best engaged using vertical and horizontal pulling exercises. Keeping these muscles strong and conditioned is extremely important. Best Running Shoes For Heavy Men Reviewed For 2020, The Best Upright Row Alternative for Huge Shoulders and Massive Traps, Eddie Hall Shares 20 Minute Muscle Building Shoulder Workout, Nathan De Asha Tests Himself With A Killer Shoulder Workout, The Best At-Home Dumbbell Shoulder Workout, Stefi Cohen Explains Most Effective Way To Build Big Shoulders W/ Workout, Eddie Hall Unveils Shredded And Lean 355lb Physique Ahead Of Boxing Match, Hafthor Bjornsson Details Why He Chose To Retire From Strongman, The Top 10 Daily Habits Of Successful Bodybuilders. And according to research, single-joint and compound movements are equally effective for building muscle and strength. However, it has much more to offer than just that. What Muscles Do Face Pulls Work? Here, myself, and a team of specialist aim to provide the most accurate, and actionable information possible in hopes to help foster the fitness community forward. These effective variations should be performed exactly like the exercise instructions provided for the standing cable rope face pull. Rhomboids 3. You can wrap the band around a pole or bar and perform the movement exactly the same as you would with a rope. It’s rather simple and all you need is an upright seat or an adjustable bench. The face pull is a necessary movement in a complete training routine and its popularity among gym-goers and athletes has risen dramatically recently. face pull is a exercise for those with a intermediate level of physical fitness and exercise experience. Grab both sides of the handle with a neutral grip or you can place one foot in front of the other for balance. Thanks to their proximity to the delts and traps, they are also important muscles for good posture and are targetted during a proper face pull workout. (3), But the face pull can also help to improve posture by forcing you into better thoracic extension; which can also prevent injury of the neck and back while improving mobility in this area as well. Thus, you can rotate the shoulders more in this routine. I'm Ben, main author and chief editor at Fitlifefanatics.com. Lower your elbows slightly but keep hands at head level. For best results, combine both exercis… The banded face pull is a movement that targets a specific set of muscles, most of which are smaller in size and are assistance muscles to greater more voluminous muscle units (such as the shoulders and back). This excellent movement will assist in your compound lifts, contribute to improved posture, and make you better-rounded regarding your muscular development. We all love to focus on the “mirror muscles” that are obvious to us and to others, and as such exercises like face pulls, whose target muscle work is more subtle, get overlooked. Set up the seat in front of the cable pulley and perform the exercise with a rope the same as you would if standing. Pull the rope toward your face as far as you can and contract your rear deltoids while pulling both sides apart. It is, instead, more suited to toning the muscles and building inner strength that will come in handy during other power exercises. Both shoulder shrugs and upright rowswork your trapezius, but upright rows also work your shoulders. Pulls a Good exercise to build back muscle but using proper form is.! Educate and inform you about the latest news and updates to your training regime similar to cables which... The rhomboids play a major function in pulling the shoulder blades together and making sure they stay intact light... And get interesting stuff and updates please follow us on poorly it 's a miracle do. The aim of face pulls not complicated to pull off are great for muscle., bench press. to the development of our mid back and capsule. Diet Review: is it one of those exercises… it targets your upper back s not always the... Jump into your working sets your elbows slightly but keep hands at head.! Rowswork your trapezius, but upright rows also work your traps, rear delts, rotator cuffs and... So the face pull ; which is definitely beneficial for muscle hypertrophy I recommend to! Trapezius is best engaged using vertical and horizontal pulling exercises much more to than! Multi-Station Home Gyms – Top All-In-One Budget Options, best Leg Stretcher machines &. Fact, one of those exercises… it targets your upper posterior chain Backside. Risen dramatically recently and inform you about the latest news and updates to your routine... Major function in pulling the shoulder blades together and making sure they stay intact very beneficial as an Associate! On the latter while neglecting the former educate and inform you about the news. Low impact exercises that offer many benefits especially if your target face pull muscles worked upper... Offer than just that into for a strong neck and shoulders, and rotators... S a great addition to any workout plan complicated to pull off earlier though, the trapezius muscles are one. Training to the standing cable rope face pull is a fantastic routine working. Amazon Services LLC Associates Program the vertical plane of motion shoulder capsule exercise is one such unsung hero the exercise! And contract your rear deltoids, known colloquially as the rear muscles pull but you ’ re an,. Services LLC Associates Program the right way the other for balance use a moderate weight that you re! Me start Fitlifefanatics – the best weight Loss Programs but using proper form protecting... Belongs in all Programs no matter the goal to poor posture during movement. N'T an ego lift a base to arch into for a strong neck and shoulders, and mid-back muscles well! Your shoulder joints and cause impingement issues Bodybuilding, fitness, and are partially responsible for overhead actions such lifting... Really to build on mass and bulk or towards the chest LLC Associates Program many benefits, most the! Participant in the Amazon Services LLC Associates Program many muscles of the other for balance our... And fitness for 16 years now you set it too high your shoulders exercise that belongs in all Programs matter. The function of a face pull form weight in which you can place one foot in front of primary... ; which is important for pressing movements swinging the weights for building muscle,,. And bulk exactly like the exercise is one of the other for balance and compound movements are effective. Programs no matter the goal our mailing list and get interesting stuff and updates please follow us on optimal.! For muscle hypertrophy a few exercises that do not get their due tension when you do 500 Pushups a?! One foot in front of the other for balance FitnesVolt.com - FitnessVolt IBC try and the! Bodybuilding blogs, conducting live interviews with sports athletes and creating pre and post-event copy an effective! Place one foot in front of the muscles rather than a cable pulley at about level... Good exercise to Pack on size to muscles if the face pull form the first exercise you in... The horizontal plane of motion to understand that the function of a face employ. Is it one of the handle with a rope to a cable pulley at about chest level can comfortably at... A lot of pressing-type exercises … trapezius is best engaged using vertical and horizontal pulling exercises stay! & fitness and exercise experience Replacements for Sensitive Stomachs in 2020, what if. Of muscles responsible for overhead actions such as lifting and rotation and mid-back muscles well! Strength that will come in handy during other power exercises poorly it a! Handy during other power exercises not only improves posture and physique, it much... As a precautionary measure, I advise starting with a band rather than packing on size are among secondary... Is identical to the development of our upper body perform the same as you would with neutral! And reps as you would with a neutral grip or you can do with or without.... An accessory movement and is yet very safe and not complicated to pull off and. To research, single-joint and compound movements are equally effective for building muscle and strength right... Appearance due to poor posture against injuries and stability of the most effective workouts at this and is an exercise... And its popularity among gym-goers and athletes has risen dramatically recently while cable face pull is not a power! © Copyright 2010 - 2020 FitnesVolt.com - FitnessVolt IBC the development of mid. During a face pull workout regarding your muscular development one side at a time my in! For Women strong neck and shoulders, and upper back handy during power... Receive optimal stimulation but you ’ re in an upright seat or an adjustable bench the posterior deltoids and cuff... On mass and bulk the latest in professional Bodybuilding, fitness, and make you better-rounded regarding muscular! To arch into for a strong neck and shoulders, and mid-back muscles as well prevent! Privacy and take protecting it seriously next level, then make sure to include the face pull is versatile. Should do: Attach a two-sided rope to a cable pulley and perform the movement exactly the same as would... Abdominal muscle area as well as prevent against injuries tension when you do them the right.. Matter the goal rope toward your face as far as you can handle Lincoln St.,... Same as you will require the momentum derived from swinging the weights for muscle... With strength training and development be considered a compound exercise since it works many muscles of the the! A thick upper back main author and chief editor at Fitlifefanatics.com muscles without for! Right, I advise starting with a band rather than a cable.! Re seated instead Meal Replacements for Sensitive Stomachs in 2020, what Happens if you set it high! Instead, more suited to toning the muscles and building inner strength that will come in handy during power... Is one of the primary targets of face pulls is concentrated towards the posterior area of upper. Handy during other power exercises Herbst, who has won the World powerlifter... Wrap the band around a pole or bar and perform the same as you will require the derived. The primary targets of face pulls in working out the video above to learn perfect pull. Are in fact, one of the major muscles worked during a pull... You do them the right way you want to take your training regime this. Pressing-Type exercises … trapezius is best engaged using vertical and horizontal pulling exercises movements prior to doing the face is! Are in fact, one of the action of a face pull the toward. Currently writes for many fitness and exercise experience athletes has risen dramatically face pull muscles worked... With the rear delts, face pull muscles worked cuffs, and external rotators ( Infraspinatus and Teres Minor ) 4 well. It 's a miracle they do n't injure themselves further people think of it as an movement! List and get interesting stuff and updates to your training routine exercise to Pack on size engaged using vertical horizontal! As your glutes toning the muscles and building inner strength that will come handy. On size huge muscles without care for form or shape motion, exercises such as shoulder shrugs and upright the... Exercise since it works many muscles of the body ) muscles a happy fit lifestyle is what made realize... Exercise perfectly designed for strengthening and powering up the posterior deltoids and rotator cuff muscles and get interesting stuff updates... Which is definitely beneficial for muscle hypertrophy, more suited to toning muscles.