Seated Cable Face Pull. Learn how to build muscle, burn fat & stay motivated. This will enable scapular retraction. Starting Position. Pause for a second and then return the weight to the starting position. You can do this trapezius exercise standing or seated. Seated Dumbbell Shoulder Press Video Guide. newsletter subscribers! Keep your head straight and stable. Use face pulls, a simple and effective exercise, to work your shoulders and back with just a cable tower or resistance band. Success! This exercise is also very similar to both the resistance band face pull and the regular face pull however, this exercise more horizontal abduction which means you can rotate your shoulders a lot more. Focus on contracting the rear delts and ensure you don’t jut the head forward to meet the rope. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Inhale and pull the rope towards your face with the elbows high. Slowly lower the rope back to the starting position and repeat for the desired number of repetitions on both sides. For best results, combine both exercises in your exercise program. Squeeze your shoulder blades as you pull the rope towards your face. You want your abs tight and your neck and head aligned with your torso. However, you’ll use a single grip rope and do the movement one side at a time. Not many exercises can effectively target the rear delts like the cable face pull can. As you pull the rope make sure that your elbows are always higher that your wrists. 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. For Cable Face Pulls we’ll start by setting up a rope attachment on a cable in a high position, or if you’re training at home you can anchor a band to something high. Improving scapular movement and increasing trap strength are the two most important reasons why we recommend cable face pulls to anyone who’s looking to grow bigger and healthier traps. Muscle & Strength, LLC Some helpful hints (key elements to consider) on how to perform rope cable face pulls safely and effectively. Trapezius is best engaged using vertical and horizontal pulling exercises. When you get to the top of the movement, your forearms should be angled slightly upward and your elbows should be held out away from your sides. Columbia, SC 29209 STARTING POSITION (SETUP): Setup your pulley so that ti is about chest height or a little bit lower. Follow these guidelines to ensure safe exercise technique. They also help build a thick upper back as a base to arch into for a power bench press." The cable face pull is a very effective and popular exercise for building muscle and strength in the rear deltoids. Bodybuilding Wizard will make your dream body your reality. Assume a split stance with the arms straight out in front of you utilizing a pronated grip. Do not allow your elbows to drop down below your shoulders. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. Build muscle, lose fat & stay motivated. The form collects name and email so that we can add you to our newsletter list for project updates. The face pull is a great movement for bringing up the upper back and traps. Repeat for the desired number of repetitions on both sides, both sides of what? Meet Your Muscles: How muscles are named? The face pull is not a "power" exercise, and it certainly isn't an ego lift. Hold the contracted position for a second or two, then come back slowly to the starting position. Trapezius is best engaged using vertical and horizontal pulling exercises. That’s why you should attach the rope at about chest level or a little bit lower. In other words, really squeeze your shoulder blades at the end of the movement while keeping your elbows higher that your wrists. While cable face pull employ the horizontal plane of motion, exercises such as shoulder shrugs and upright rowsemploy the vertical plane of motion. Learn how real people made their transformations! The cable face pull is a great shoulder exercise that can be used to target the rear deltoids. MOVEMENT (ACTION): With your head facing forward and still, pull the center of the rope attachment towards the center of your face, keeping your palms down and elbows up. As you pull, ensure the elbows stay high and the rope remains at eye level. These muscles also play a big role in keeping the shoulders healthy and balanced. For best results, combine both exercis… The upper back is very important in keeping great squat and deadlift form as well as stability and tightness in the bench press. Face pulls target the posterior deltoids of the shoulder, which are often neglected by other shoulder exercises. As already mentioned in the standing variation, imagine that you’re also trying to pull the rope apart while pulling. Check your inbox for your welcome email. While pulling, imagine that you’re also trying to pull the rope apart. Cable face pull is a very safe exercise but only if performed properly. 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. Avoid pushing your head towards the rope. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Cable Face Pull Overview The cable face pull is a great shoulder exercise that can be used to target the rear deltoids. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. Exercises that employ the vertical plane of motion (such as shrugs or upright rows) primarily hit the upper traps, while the lower (and middle) traps need to be trained with movement patterns that are more in the horizontal plane (like with the face pulls). Don’t rely upon momentum, keep the motion smooth and controlled from start to finish. Cable Face Pull Instructions Assume a split stance with the arms straight out in front of you utilizing a pronated grip. Muscles engaged while performing cable face pull: trapezius (lower and middle portion), posterior (rear) deltoid, rotator cuff, biceps, forearms. If you find yourself leaning back or arching your back as you pull, utilize a half kneeling stance. Instead, pull the ropes towards your head. Your arms should be fully extended in front with tension on the cable. To perform cable face pulls you will need the cable machine and the rope. Build muscle, lose fat & stay motivated. You use a cable pulley machine to pull the weight straight toward your forehead. Hold this contraction for a second and think about squeezing the back of the deltoid muscles and upper back muscles. You’ll perform this exercise as you would a standing cable rope face pull. Single-arm cable face pull. 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. Go … Learn how to cook delicious healthy meals and snacks! Cable face pulls improve posture and help build muscles in the upper back, especially your trapezius, rear (posterior)  deltoids, and rotator cuff. Lines and paragraphs break automatically. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. You can use rope  or dual handles (triangle attachment for cable row). This will improve unilateral (Affecting one side) function which is beneficial for muscle balance, core stabilization, and even for rehabilitation purposes. STARTING POSITION (SETUP): Sit on the bench with your feet against the supports, knees slightly bent, and torso upright. Email: click here. The Concept of Nitrogen Balance: Anabolism and Catabolism, Fish Oil and Bodybuilding: The Real Truth, Hollow body hold position: Proper form, mistakes, variations, Chia seeds – superseed for endurance running and strength training, Risk-Benefit Ratio of Specific Bench-Press Techniques. Checkout our privacy policy for the full story on how we protect and manage your submitted data! For this exercise you can use many different pieces of equipment, but ideally, face pulls are performed with a pulley machine with the fulcrum at upper-chest height. Either keep your elbows and wrists in line with your shoulders or, preferably, as you pull the rope make sure that your elbows are always higher that your wrists. Both grip positions will be effective. All rights reserved. Keep your elbows down below your shoulder. Inhale and pull the rope towards your face with the elbows high. Training these muscles not only helps you break through plateaus in almost every upper-body lift but also keeps your shoulders balanced and injuries at bay. Attach the rope handle to the pulley machine, and grab the ends with your palms either facing down (overhand grip) or up (underhand grip). Both shoulder shrugs and upright rows work your trapezius, but upright rows also work your shoulders. If we don’t have access to cable machines and have only free weights what do you recommend to replace these lifts?