The face pull exercise is an isolation exercise for the deltoid muscles.
Contents
In the English-speaking fitness industry, this exercise is known as a face pull.
In essence, the face pull is a pulling movement performed on a cable machine.
The biomechanics of the movement are simple: it consists of pulling the cable attachment toward the face or slightly above, at forehead level.
Which Muscles Are Worked During Face Pulls?
- Rear Deltoid Muscles: These are the key muscles responsible for abduction and external rotation of the shoulder.
- Middle and Lower Trapezius Muscles: These assist in scapular retraction and stabilization of the shoulder girdle.
- Rhomboid Muscles: Also responsible for scapular retraction.
- Supraspinatus and Infraspinatus (Rotator Cuff Muscles): These muscles play an important role in stabilizing the shoulder joint and its external rotation.
Many athletes pay insufficient attention to the rear part of the shoulder, which can lead to imbalances and shoulder joint problems. Face pulls are one of the best exercises to target them.
Application and Benefits of the Face Pull Exercise
It can be incorporated into any strength training program, including bodybuilding, powerlifting, etc.
Benefits include a good degree of isolation of the target muscle, ease of execution, and relative safety.
The exercise can be performed by both beginners and experienced athletes. At home, if a cable machine is unavailable, a resistance band can be used.
Face pulls also help improve performance in pressing exercises.
Additional Benefits
Balances shoulder loading, compensating for imbalances caused by pressing movements.
Increases shoulder joint stability.
Technique for Performing Face Pulls
As mentioned above, the face pull is performed on a cable machine or crossover machine using a rope, band, or special handle.
Starting Position:
Set up, for example, a rope attachment on the cable machine. Grab the rope with a grip so that the ends with the stoppers are pointing upward. Hands should be about shoulder-width apart or slightly wider.
Now stand in front of the machine and lean back slightly, keeping your torso straight. Fully extend your arms in front of you, feeling a light stretch in your shoulders.
Movement:
Pull the rope toward your face, spreading the ends of the rope apart. Elbows should move backward and upward, with the shoulder blades squeezed together.
At the end of the movement, pause for 1–2 seconds, maximally contracting the target muscles.
Returning to the Starting Position:
On the inhale, slowly and under control, return the rope to the starting position, fully extending your arms.
Placement in Training
Face pulls can be performed on shoulder training days or on bench press days. It is recommended to do 3–4 sets of 10–12 repetitions.
Always monitor your form and use an appropriate weight.
Mistakes in Performing Face Pulls
- Using Too Much Weight: This shifts the work from the target muscles to the torso and arms.
- Lack of Control: Jerking and using momentum reduce the effectiveness.
- Bringing Elbows Forward: Elbows should move backward, not to the sides.
- Arching the Lower Back: Keep your core tight to avoid injuries.
- Ignoring the Shoulder Blades: Always squeeze the shoulder blades at the peak contraction!
Conclusions
Face pulls are an important exercise for anyone wanting healthy and well-developed shoulders.
Don’t chase heavy weights; master the technique, and results will come!
One-Arm Variation – https://www.youtube.com/watch?v=GE_l-yKVldI
