Face pulls are a weight training exercise that primarily target the upper back and shoulder muscles, especially the rear (posterior) deltoids, trapezius, rhomboids, and rotator cuff muscles. They also engage the biceps to a lesser extent. This exercise is important for improving shoulder health, stability, and posture
How Face Pulls Work
- Muscle Activation: Face pulls involve pulling a rope attachment on a cable machine towards your face with elbows flared out. This movement combines transverse abduction (moving the arms out to the side) and external rotation of the shoulder, activating the rear delts and rotator cuff muscles. The scapulae retract through the action of the trapezius and rhomboids, which strengthens the upper back
- Shoulder Health: By strengthening the rotator cuff and rear delts, face pulls help maintain shoulder stability and reduce the risk of injury. They counterbalance the common overuse of anterior shoulder muscles from pressing movements, improving posture and reducing muscular imbalances
- Execution: Typically performed standing or seated using a cable machine with a rope attachment set at or slightly above chest height, the exercise involves pulling the rope towards the face while keeping elbows high and flared. This ensures proper engagement of the target muscles and minimizes compensation from other muscle groups
Benefits of Face Pulls
- Targeted development of rear deltoids and upper back muscles for a balanced, muscular upper body.
- Improved shoulder stability and posture, reducing injury risk.
- Increased time under tension for muscle growth due to constant resistance from the cable machine.
- Enhanced performance in other lifts like bench press and overhead presses by strengthening supporting muscles
In summary, face pulls work by strengthening the rear shoulder muscles and upper back, promoting shoulder health, improving posture, and helping prevent injuries related to muscular imbalances in the shoulder girdle
