face pulls are highly effective this movement targets muscles
we rarely use get ready for better posture muscle gain and a stronger rotator cuff
real quick like the video to support fitness faqs and spread the word about calisthenics here's why
the face pull is worth your time if your spine is hunched and stiff face pulls can help correct
technique promotes extension of our stubborn upper back integrating spine extension into strength
training equals positive long-term changes rounded shoulders are common for those who work
out the majority of our normal exercises heavily involve the internal rotators the anterior delts
pex subscap and lats are generally working in some capacity face pulls are gold because they work
external rotation a movement through range rarely featured in mainstream exercises
clearly we have to take matters into our own hands and be proactive about structural balance
here's the anatomy of face pulls muscles targeted in the upper back include the traps and rhomboids
with respect to the shoulders we're hitting the rear delts and the external rotator cuff muscles
our body has a few subtle ways of cheating we must avoid not bringing the intensity is a common
mistake i see people getting complacent going through the motions and using lackluster effort
with face pulls wrong mindset treat this exercise with an honest level of intent to gain all of the
benefits the momentum phase pull is an incorrect mistake this uses the stretch reflex to compensate
exploding us through range with tendon recoil we're not going to improve the important
start and end range of face pulls when rushing believe it or not keeping face pulls are a thing
it goes without saying but muscle involvement is reduced and gains are lower with this method avoid
hunching your posture this instills bad habits and doesn't encourage activation of the correct muscle
groups leaning forwards causes the straps to get loose and it removes the tension from our muscles
no good missing and range rotation is wrong we're getting incomplete rotator cuff activation doing
this aim for your hands to reach elbow level bonus points when rotating further test your flexibility
with a wall slide can you externally rotate to the wall with a flat back if the answer is yes
you've got no excuse for full range technique if no stretch your pecs and your lats while working
on the ring face pull an overly flexed elbow is a common error if you've got beefy biceps
range of motion becomes limited use a wider ring setup plus aim for more of a 90 90 technique for
increased external rotation don't be unrealistic with intensity bad form is often a byproduct
of excessive difficulty struggling and then compensating after only a few reps is a clear sign
change your posture to use full range and actually feel your muscles working what are the do's and
don'ts of face pulls here you go with the scapula we want shoulder blade movement through full range
spread apart at the bottom squeeze together at the top working from a protracted to retracted scapula
why this technique greater muscle gain if you get a full stretch and squeeze of the back
and shoulder muscles keep your elbows around armpit height roughly 90 90. your shoulder
will now be tracking in the scapular plane which is congruent with our joint structure external
rotation with the arms rotating behind you this technique targets the correct muscles feel strong
and is comfortable on our joints keeping a rigid body alignment prevents cheating keep
your glutes and abs engaged during the set with our torso fixed we eliminate extraneous movements
and can focus on our back and shoulder muscles when doing face pulls control the entire range
we're looking for a smooth speed up and a smooth speed down this tempo ensures we're capturing
strength gain on both the positive concentric and negative eccentric aim to pause at the top for
a peak rotator cuff activation even if it's not physically possible the intent of stopping when at
full external rotation enhances the contraction injury is a contentious and complicated topic
we can't definitively say that facebook's cure or prevent every single problem however
face pulls target movements and muscles which don't get much attention making them more helpful
than harmful the argument for face pulls is we're getting increased structural balance of the upper
body improved posture centered shoulders and a robust rotator cuff these are all worthwhile from
a holistic perspective face pulls are a potent accessory for muscle gain the ability to progress
long term is a key aspect of their effectiveness having room to improve as you get stronger is
what makes an exercise worthwhile don't forget we need you training on the verge of muscular failure
for hypertrophy gains the end of a set should be challenging slower rep speed difficulty completing
the rotation and muscle fatigue are all good signs as long as we can remain consistently challenged
and work close to muscular failure each set face pulls definitely build size face pulls can be
done with a few variations i'd like to know what's your favorite option let's discuss the face pull
in the comments in summary apply these principles face pulls are optimal at the end of a workout
accessory exercises should always be done after our main compounds use moderate to high reps
the bodyweight phase pull responds best using an intensity which produces the pump correct
technique without compromise at all times benefits relating to posture and stabilizer strength
are ingrained when face pulling with purpose watch another video to keep learning with me
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