Face pulls target the posterior deltoids of the shoulder, which are often neglected by other shoulder exercises. This will improve unilateral (Affecting one side) function which is beneficial for muscle balance, core stabilization, and even for rehabilitation purposes. Bodybuilding Wizard will make your dream body your reality. Both grip positions will be effective. As you probably already know, posture is important for a number of reasons – from proper digestion to spine health. Check your inbox for your welcome email. Both shoulder shrugs and upright rowswork your trapezius, but upright rows also work your shoulders. But since they rhomboids (Upper back) and trapezius muscle act as secondary movers, they also get worked during the exercise. Hold the contracted position for a second or two, then come back slowly to the starting position. Not many exercises can effectively target the rear delts like the cable face pull can. The content of this field is kept private and will not be shown publicly. This will enable scapular retraction. STARTING POSITION (SETUP): Setup your pulley so that ti is about chest height or a little bit lower. The face pull is a great movement for bringing up the upper back and traps. Follow these guidelines to ensure safe exercise technique. Email: click here. Since there are many muscles and more than one joint being worked during a face pull exercise, this is considered a compound movement. newsletter subscribers! Keep your head straight and stable. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Use just enough weight that allows you to perform three of four sets of 8 to 12 smooth reps. Avoid jerking and focus on performing one continuous and fluid movement. Add the cable face pull exercise in your body part split on either shoulder or back day, on your upper day during your upper/lower splits, or on your pull day for push/pull/leg splits. Cable Face Pull Overview The cable face pull is a great shoulder exercise that can be used to target the rear deltoids. Ensure you set the cable at face height rather than at the top of the machine as this may over recruit the lats and negate some of the scapular upward rotation benefits. TAGS: Rope Face Pull, Cable Face Pull, rear delts, shoulders, yoke, traps, face pull. Muscles engaged while performing cable face pull: trapezius (lower and middle portion), posterior (rear) deltoid, rotator cuff, biceps, forearms. Some helpful hints (key elements to consider) on how to perform rope cable face pulls safely and effectively. We teach you how to do thousands of exercises! To perform cable face pulls you will need the cable machine and the rope. So while upright rows work more muscles, the shrug allows you to work a solitary muscle harder, as you can use far more weight when performing shrugs. While pulling, imagine that you’re also trying to pull the rope apart. The cable face pull is one of the most beneficial exercises for your shoulders, which is why it’s included in every training programon this website. MOVEMENT (ACTION): Lift your elbows and bend them as you pull the rope towards your neck (chin) while squeezing your shoulder blades together behind you. Attach the rope handle to the pulley machine, and grab the ends with your palms either facing down (overhand grip) or up (underhand grip). Learn how to get order discounts and FREE fitness gear! This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. Seated Cable Face Pull. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. 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