How To Do Face Pulls | Time to Build Your Rear Deltoid

Face pulls are often overlooked in many workout routines, but they can be a game-changer for strengthening your shoulders, improving posture, and building a well-rounded back. Whether you’re training for aesthetic goals or to enhance functional strength, face pulls are a valuable addition to your workout routine.

What Are Face Pulls and Why Should You Do Them?

Face pulls primarily target the rear deltoids (the muscles in the back of your shoulders), trapezius, rhomboids, and the rotator cuff. These muscles are essential for shoulder health and stability but are often neglected during typical pressing movements like bench presses and shoulder presses. By focusing on these muscles, face pulls help to balance your shoulder muscles, reduce the risk of injury, and promote better posture.

Face pulls are commonly performed using a cable machine with a rope attachment. They engage the posterior chain of muscles, which is vital for a well-balanced upper body. This exercise is particularly effective for those who sit at desks all day or suffer from poor posture.

The Benefits of Face Pulls

• Improved Shoulder Health: By strengthening the rear delts and rotator cuffs, face pulls reduce the risk of shoulder injuries.
• Enhanced Posture: Regular practice helps counteract the effects of slouching by reinforcing muscles that support a more upright position.
• Stronger Back: Face pulls help target the traps and rhomboids, which play a key role in improving the appearance and strength of the upper back.
• Better Performance in Other Lifts: By strengthening the stabilizing muscles around the shoulder joint, face pulls can improve your performance in pressing exercises like overhead presses and bench presses.

How to Do Face Pulls Correctly

Step-by-Step Guide

1. Set Up the Cable Machine: Set the pulley at about head height and attach a rope handle. Step back so your arms are fully extended, with your feet shoulder-width apart.
2. Grab the Rope: Use a neutral grip (palms facing each other) and step back so the weight comes off the stack.
3. Engage Your Core: Slightly lean back, keeping your body at a 20-degree angle. Make sure your shoulders are pulled back, and avoid rounding them forward.
4. Start the Pull: Begin pulling the rope towards your forehead. Keep your elbows flaring outward, as if you were performing a reverse fly. Focus on squeezing the rear delts at the top of the movement.
5. Control the Return: Slowly extend your arms back to the starting position, keeping your shoulders in place. Avoid letting your chest or shoulders collapse forward.

Face Pull Tips & Common Mistakes

• Focus on the Rear Delts: If you’re not feeling it in your rear delts, check your form. Ensure you’re pulling with your elbows and not with your hands. Your elbows should be flared out, and the rope should come toward your face, not your chin.
• Avoid Using Too Much Weight: It’s tempting to increase the weight, but face pulls are best done with a manageable load. If you’re swinging your body to complete the pull, you’re using too much weight.
• Engage Your Core: To maintain stability, engage your core throughout the movement. If you’re struggling to maintain your posture, try using a split stance.

Variations of Face Pulls

While the standard face pull is effective, you can experiment with variations to target different muscles or make the movement more accessible.

1. Resistance Bands: If you don’t have access to a cable machine, resistance bands can be a great alternative. However, be cautious as bands can snap, potentially causing injury.
2. Seated Face Pulls: This variation allows you to use heavier weights and prevents you from using your hips or lower body to assist with the movement.
3. Grip Variations: While the neutral grip is recommended, some prefer an underhand grip for a slightly different angle. If using this grip, keep the weight lighter and focus on form.

How to Add Face Pulls to Your Routine

Face pulls are best done as part of an upper-body workout targeting the shoulders and back. Since they are an isolation exercise, you should perform them after your compound lifts (like bench presses or overhead presses) to avoid fatigue.

Start with 3-4 sets of 12-15 reps. Since face pulls are a high-volume exercise, keep the weight manageable to avoid injury and ensure that you’re focusing on the muscle group you want to target.

References

1. How To Do Face Pulls | PureGym
2. How to Perform Face Pulls for Stronger Shoulders and Back
3. How To Do Face Pulls (And Actually Feel Them) | Gymshark Central
4. How to Do Face Pulls: Techniques and Variations

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Author: Jack paul

Jack Paul is a well-known fitness writer and trainer. His writings on healthy living and fitness have inspired many individuals. References: "Jack Paul: A Fitness Icon," Fitness Today Magazine, 2023. "The Journey of Jack Paul," Health and Wellness Journal, 2022. Paul, J. (2021). Fitness and You: A Guide to a Healthier Life. New York: Wellness Press. Also you can read "Who is Jack Paul?" from the link below; https://gymratstyle.com/who-is-jack-paul/