Using an overhand grip, reach and hold the rope handles with your palms facing in. Stand square to the machine, feet hip-width apart. Always start lower than you might think as the emphasis will be on slow, controlled movements. Set the appropriate weight resistance for the cable pulley. Set the anchor high, slightly above head height so that you will be pulling from high to low. Secure rope attachment to cable pully with dual handles
Face pulls form how to#
Our step-by-step guide on how to perform face pulls helps to ensure the correct form for face pulls, allowing you to slowly but surely strengthen the powerhouse muscle groups in your shoulders, upper body and core. To perform this exercise, stability and posture is key.
To perform the standard face pull, follow the steps below. Heavy duty resistance bands can be used (see variations) but the preferred option is a cable pulley machine. Similarly, face pulls could be done using resistance bands, or other personal training equipment. The adjustable height and ability to hold the rope in different grips also means there are actually many different ways of doing face pulls and lots of variations you can try. The adjustable height on cable machines means they allow you to do all sorts of exercises, from tricep pushdowns, to face pulls. The rope allows you to grip with both hands and pull the cable weight towards you. The exercise usually involves using a gym rope that attaches to the cable machine. It also requires good stability so uses core stabilizing muscles to keep you balanced during the movement. What are Face Pulls?įace pulls is a term used to describe the movement of pulling a gym cable rope towards your face, which engages the backs of your shoulders, traps and back. Whatever your fitness goals, it’s likely face pulls can help.
It’s a great exercise for combatting bad posture and depending on the weight/reps you do, face pulls can help to build explosive power and strength, or be used to tone and sculpt your upper back. Face pulls are an upper body exercise that require core strength whilst isolating specific muscles in your shoulders and upper back.
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