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. 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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. 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