![]() “If you can get 15 reps with that weight, without swaying or using momentum, then you can go up.” The Fix: “Start as light as possible and see whether you can control the movement,” says Alexander. “Your focus should be on stretching and contracting the muscles with control throughout.” If you’ve gone too heavy you’ll probably be drawing on momentum and swaying into each rep, which can increase the strain on your lower back and take the tension off your rear delts. “There is no need to go too heavy with face pulls,” says Sprague. “At the same time, try not to sway or overextend your back as this could place excess stress on your spine.” How heavy should you go on face pulls? “Keep your body stable throughout to isolate the right muscles and avoid drawing on momentum,” says Sprague. Pause at this point, then slowly return the handles to the start position. “Try to keep the bigger muscles in the upper back relaxed as you pull the cable, and instead focus on using your rear delts to control the exercise,” says Alexander.Īt the end of the movement your forearms and upper arms should form a 90° angle. ![]() Leaning back with your weight on your heels, pull the handles towards and then either side of your face, then rotate your forearms to vertical and squeeze your shoulder blades together. Grasp the handles with an overhand grip (palms facing the floor) and arms extended out in front of you. Set up a cable machine with a double rope attachment fixed at eye level. Fortunately, face pulls are an easy fix to help correct this common imbalance. ![]() The rear deltoid muscles are chronically neglected, even by regular gym-goers, which can lead to poor posture and shoulder weakness. What Are The Main Benefits Of The Face Pull Exercise? To a lesser degree, face pulls can even help strengthen your core by forcing you to engage all the muscles in your trunk, hips and glutes to keep you stable and balanced while performing the exercise. The latter two, which take over in the second half of the exercise, help squeeze the shoulder blades together. Keeping these muscles strong and functional helps shield your shoulder from strain and injury.įace pulls will also engage supporting shoulder muscles, including the often overlooked yet easily injured rotator cuff, along with mid and upper back muscles such as the rhomboids and trapezius. They also play a vital role in stabilizing the entire shoulder joint. These small yet mighty muscles, which sit at the back of the shoulders, are primarily responsible for retracting and rotating your shoulders. There are few exercises more effective at building strong posterior deltoids than the face pull. Which muscles does the face pull exercise work? ![]() That means improved posture and stronger shoulders all round, so you’ll be able lift more weight when you are pressing. It works many muscles in the shoulders and upper back, bulking them up while also balancing out the effects of all those pressing exercises. The face pull might not be as glamorous as the bench press or overhead press, but it’s one that should absolutely be part of your routine. ![]()
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