Face pull is a popular exercise among fitness enthusiasts. It is an excellent workout for your upper back, shoulders, and arms. This exercise is also known as a face pull with external rotation, which targets your rear deltoids, rotator cuff muscles, and upper back muscles. In this article, we will discuss how face pull works and what muscles it targets.
What is Face Pull?
Face pull is an exercise in which you pull a cable attached to a pulley towards your face. You perform this exercise while standing and holding a rope or handle attached to the cable. The cable should be attached at the height of your face. This exercise is usually done with a rope handle, but you can also use a straight bar or resistance bands.
How to Do Face Pull?
Here are the steps to do face pull:
- Attach a rope handle to a cable machine at the height of your face.
- Stand facing the cable machine and hold the rope handle with both hands.
- Take a step back and lean back slightly while keeping your arms extended.
- Pull the rope towards your face by bending your elbows and squeezing your shoulder blades together.
- Pause for a moment and then slowly release the tension by extending your arms forward.
- Repeat for the desired number of repetitions.
What Muscles Does Face Pull Work?
Face pull targets the following muscles:
- Rear Deltoids: These are the muscles at the back of your shoulders, responsible for shoulder extension and lateral rotation.
- Rotator Cuff Muscles: These are the muscles that stabilize your shoulder joint and allow you to rotate your arm.
- Trapezius: These are the muscles that run from the base of your skull to your mid-back and are responsible for shoulder elevation and depression.
- Rhomboids: These are the muscles located in your upper back and responsible for scapular retraction.
Face pull is also an excellent exercise to correct postural imbalances and prevent shoulder injuries.
Benefits of Face Pull
Here are some of the benefits of doing face pull:
- Strengthens your upper back and shoulder muscles
- Improves your posture
- Reduces the risk of shoulder injuries
- Helps to correct muscle imbalances
- Improves shoulder mobility and flexibility
- Targets hard-to-reach muscles in your upper back and shoulders
Conclusion
Face pull is an excellent exercise for your upper back, shoulders, and arms. It targets several muscles, including rear deltoids, rotator cuff muscles, trapezius, and rhomboids. Doing face pull regularly can help you improve your posture, prevent shoulder injuries, and correct muscle imbalances. It is a simple exercise that you can do with a cable machine, resistance bands, or a straight bar. Make sure you use proper form and technique to get the most out of this exercise.