BAND RESISTED FACE PULLS HOW TO

This has been suggested as a great finisher on an upper body day. In the TRX Face Pull, you will be pulling the chest towards the TRX, instead of pulling the TRX towards you. Stand facing the anchor and lean back so that your arms are fully extended, and you are on your heels. The TRX is a great piece of equipment to perform the Face Pull On. Grasp onto the resistance band and perform the Face Pull as originally described. This involves anchoring a resistance band to a support that level with the eyes. Many individuals choose to perform a Band Face Pull. Alternatively, you can assume a bent over position and perform the Dumbbell Face Pull without the bench. When you are ready, begin to pull the dumbbells towards the face. Your legs will be straddling the seat of the bench. Each hand will have its own dumbbell, and the arms will be extended towards the ground. The Dumbbell Face Pull can be performed on an incline bench, with your chest pressed against the bench. Lean back slightly and perform the Face Pull. Your feet should be spread to be about shoulder-width apart. If you are sitting on the floor, sit on your butt with your knees bent and feet flat on the floor in front of you. Perform the Face Pull as you usually would. Have a seat on the bench and use a rope attachment. The Seated Face Pull is usually performed in the Seated Row machine, but it can also be performed seated on the floor. Remember to maintain your posture as you perform the movement! Seated Face Pull The Cable Face Pull is the variation that we have described above. There are many variations of the Face Pull that you can try! Keep reading below to learn more about Face Pull Variations. Some of these exercises include Front and Lateral Raises, Latissimus Pull Down and the Dumbbell Row. There are alternative exercises that you can perform instead of the Face Pull that will engage a lot of the same muscles and increase strength in the upper back and shoulders. Overall, the Face Pull is an effective exercise for strengthening the smaller muscles in the upper back and shoulder, which are vital to maintaining optimal shoulder health. The best part about the Face Pull is that they specifically target the Posterior Deltoid, which is often the least engaged in exercises such as the Lateral and Front Raise. Having strong shoulders is critical to everyday functioning and overhead exercises such as the shoulder press. The main benefit of Face Pulls is that they strengthen and engage the stabilizing muscles in the upper back.

Some of the muscles worked when performing the Face Pull include: The Face Pull will engage a variety of muscles in the upper back and shoulder. This means that the spine is not being flexed or extended.Īdditional things to remember when it comes to proper Face Pull form is that you should maintain your gaze straight ahead, and the knees can have a slight bend in them to help maintain stability. The next important cue is that you maintain good posture throughout the Face Pull. This means that the shoulders are not in a shrugged position and are not elevated so that they are close to the ears.

The most important thing is that your shoulders remain down and back. There are many important cues to remember when it comes to proper Face Pull form.

BAND RESISTED FACE PULLS HOW TO

You have now learned how to do a Face Pull! Repeat the Face Pull for the required amount of reps and sets. Return to the starting position using a slow and controlled movement. Pause for two counts before you return the arms to the extended position. You should be using an overhand grip, which means your palms are facing each other. Your elbows should come back and out instead of just pulling the elbows straight back. Your feet will be planted on the floor, and your upper body will be leaning back slightly.īrace the core and begin to use your arms to pull the rope towards your forehead. Set back from the machine until your arms are fully extended in front of you. Use each hand to hold the handle of the attachment. Set the pulley into a position that is above the head. If you are unsure about how to perform the Face Pull, follow these easy steps which we have outlined below. The Face Pull is most often completed using a cable machine with a rope attachment. This exercise has a big functional component as it will help you in other pulling, pressing and rotating movements involving these muscles. The Face Pull is an exercise that targets the muscles in the upper back and shoulder.

Band resisted face pulls