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Face Pulls

Shoulder Pain Series: Face Pull Exercise

Shoulder Pain? Improve your shoulder health

In order to maximize back development and maintain shoulder health, make sure to include small isolation movements for the middle and lower traps, rhomboids, and rear deltoids. โฃ
Compound movements will often leave these muscles underdeveloped. Itโ€™s essential to train these small muscles with exercises such as:

  • ๐˜๐“๐—ชโ€™๐ฌ โฃ
    • Retract shoulder blades prior to initiating movement
  • ๐…๐š๐œ๐ž ๐๐ฎ๐ฅ๐ฅ๐ฌ โฃ
    • Use a neutral grip so thumbs are facing you to bias external rotation โฃ
  • ๐’๐œ๐š๐ซ๐ž๐œ๐ซ๐จ๐ฐ๐ฌ โฃ
    • โ€œPretend your biceps is a rotisserie chickenโ€ (๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ค๐˜ถ๐˜ฆ ๐˜Œ๐˜๐˜Œ๐˜™) to maintain joint centration during rotation โฃ
  • ๐‘๐ž๐ฏ๐ž๐ซ๐ฌ๐ž ๐…๐ฅ๐ฒโ€™๐ฌโฃ
    • Maintain slight elbow bendโฃ
  • ๐๐š๐ง๐ ๐๐ฎ๐ฅ๐ฅ ๐€๐ฉ๐š๐ซ๐ญ๐ฌ โฃ
    • Straight elbows, initiate movement with shoulder bladesโฃ
  • ๐…๐ฅ๐š๐ฌ๐ก๐ž๐ซ๐ฌ โฃ
    • Hands pull away from body, keep elbows tight to body, maintain flexed elbow โฃ

These exercises can be done twice per week for a few sets of 12-20 reps. โฃ Make some room for these by adding them into your warm up, in between work sets as a filler exercise, or in between workouts whenever you have free time. โฃ

Face Pull Exercise

The face pull exercise primarily targets the musculature of the upper back and shoulders, namely the posterior deltoids, trapezius, rhomboids, as well as the infraspinatus and teres minor muscles of the rotator cuff. The face pull is considered an important exercise for shoulder health and stability. This exercise can be done at a gym with a cable pulley machine and rope handle attachment or at home using an elastic resistance band.

One comment on “Shoulder Pain Series: Face Pull Exercise

  1. Pingback: How To Fix Shoulder Pain While Squatting (9 Solutions) | PowerliftingTechnique.com – professorfarns

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