Face Pulls explained: Why this exercise should not be missing from your training plan | ATLETICA

Face pulls are an often underestimated exercise that specifically strengthens the upper back and rear shoulders. They play a key role in promoting healthy posture and balancing muscular imbalances - especially for those who spend a lot of time sitting or who mainly train pushing movements. In this article, you will learn why these exercises are so important, how to do them correctly and which fitness equipment you can use to make your training even more effective.

What are face pulls?

This is a strength exercise that primarily works the shoulders and upper back. They are often used to strengthen the back of the shoulder and the muscles around the shoulder blade. The exercise involves pulling a cable (usually on a cable machine) to face height so that the cable is pulled towards the face at head height. The hands are rotated outwards while the elbows are brought back.

Face pulls are particularly effective for strengthening the rear shoulders and upper back, which helps promote upright posture and corrects muscular imbalances that can arise from too much pressing motion or desk work. They are a great injury prevention exercise and improve shoulder stability and mobility.

Instructions for the correct execution of face pulls

1. Preparation:
• Set a cable machine at face level.
• Attach a rope with two ends to the cable pulley so that you can grasp both ends with your hands.
• Stand about a meter away from the machine with your feet hip-width apart. Keep your body stable and your back straight.
2. Grip and position:
• Grab the rope with both hands, palms facing each other (neutral grip).
• Bend your knees slightly and activate your core muscles to keep your body stable.
• The cable should be slightly taut before you start the exercise.
3. The train movement:
• Pull the rope towards your face in a controlled manner. Your hands should rotate outwards during the movement so that the backs of your hands are facing upwards at the end of the movement.
• Move your elbows backwards and outwards; they should remain at shoulder height.
• The goal is for your hands to move past the sides of your face, with the final position being reached when the rope comes close to your face or upper chest area.
4. final position:
• In the final position, your shoulder blades should be pressed together to maximize activation of the muscles of the upper back and rear shoulders.
• Hold the tension for a moment.
5. Repatriation:
• Return the rope to the starting position slowly and in a controlled manner. Avoid releasing the cable machine too quickly so that you maintain tension in the muscles.
6. Repetitions:
• Repeat the movement for 10-15 repetitions per set, depending on your training goal.

Important tips for face pulls:

• Breathing : Inhale as you pull the rope toward your face and exhale as you return the rope to the starting position.
• Shoulder position : Make sure your shoulders are not pulled up. They should remain down throughout the exercise.
• Posture : Keep your core tight and avoid leaning or swinging your upper body backwards. The movement should come from your arms and upper back.
• Control : Perform the movement slowly and in a controlled manner to properly activate the target muscles and avoid injury.

Common mistakes:

• Raise your shoulders : If you raise your shoulders too much during the exercise, you will place unnecessary strain on your neck. Make sure to keep your shoulders relaxed.
• Pulling too fast : Avoid doing the exercise too quickly or with momentum. This reduces the effectiveness of the exercise and increases the risk of injury.
• Lean your body back : Avoid leaning your upper body too far back. Your core should remain stable throughout the movement.

Face pulls are a great exercise to strengthen the shoulder muscles and promote better posture. They help to correct muscular imbalances that can arise from one-sided training or desk work.

What sports equipment can I use for this?

There are various pieces of equipment you can use to perform face pulls effectively and strengthen your back muscles. Here are the best options:

1. Cable pull machine with rope handle

• Description : The most common method for this exercise is to use a cable machine with a rope handle attachment. The rope allows for natural movement and rotation of the hands during the exercise.
• Benefits : Provides consistent tension throughout the movement, ideal for precise execution. Resistance is easily adjustable.

2. Resistance Bands

• Description : Resistance bands are a great alternative if you don't have a cable machine available. Attach the band to a stable object at shoulder or face height and perform the exercise by pulling the band toward your face.
• Advantages : Easily transportable and versatile. Resistance bands offer flexible resistance and are suitable for both beginners and advanced users.

3. Rope with carabiner on a pull-up bar

• Description : If a cable machine is not available, you can attach a rope with a carabiner to a sturdy pull-up bar and pull resistance bands through the rope to perform face pulls.
• Advantages : Simulates the cable machine well without the need for special equipment. Practical for home gyms or improvised solutions.

4. TRX bands / suspension trainer

• Description : TRX bands allow you to perform face pulls using your own body weight as resistance. Adjust the handles at shoulder height and pull them toward your face while feeling the tension in your upper back and shoulders.
• Benefits : Provides additional stability and balance training as you have to control your body weight.

5. Dumbbells (for a variation of face pulls)

• Description : A less common but possible variation is to use dumbbells . You sit on a bench and pull the dumbbells outward and backward to activate the shoulders and upper back similar to face pulls.
• Pros : Dumbbells are readily available and a good place to start, but they require more stability and control.

Summary of options:

• Cable machine (with rope handle): Best option for controlled resistance and freedom of movement.
• Resistance bands : Flexible and portable, ideal for home or on the go.
• TRX bands : Also promotes stability and balance and offers versatile training options.
• Dumbbells : Alternative option, but offers less direct tension on the target muscles.

With this exercise equipment you can vary face pulls and intensify your back training to effectively strengthen your shoulders and upper back. And of course you can find the best equipment for your workout in the Atletica online shop . What are you waiting for?