Typically, the deltoids are divided into 3 distinct sections – the anterior (front), middle and posterior (rear) deltoid ( 2) – with each section playing its own role in causing shoulder movement.īecause the deltoids have these 3 sections, it is vital that you use a range of resistance exercises to hit the delts from different angles and facilitate comprehensive gains.Ī combination of exercises such as shoulder presses, lateral raises, front raises, rear delt flyes and face pulls will lead to effective development the shoulder muscles. For example, they must contract to allow you to reach high shelves, take a basketball shot or placing a child on your shoulders. The deltoids are responsible for driving and controlling all overhead movement. Having strong shoulders is pivotally important for assisting in a wide range of day-to-day activities and for athletic movements- any actions that involve pressing, pulling, and arm rotations.įor the athlete or lifter, building strength and size in the shoulders will facilitate an improved performance for a range of exercises – such as overhead press and bench press. The face pull will strengthen the rear delts and consequently prevent the shoulders from moving forward. Many individuals suffer from rounded shoulders which is where the shoulders are significantly pulled forward focusing too heavily on chest and front deltoid development can cause this. Not only will strength substantially increase, the exercise also promotes posture. In terms of upper back and shoulder strength development, the face pull is an excellent choice. Use lighter weights and concentrate on keeping the movements smooth and controlled. Considerationsįace pulls are best programmed into training as an accessory exercise and are specifically recommended at the end of a back workout – 2 sets of 20 reps each will suffice.īe aware that it is unlikely that you will need a heavy weight to effectively work the shoulder. Once you have pulled the weight in to the face, keep the core engaged and in a highly controlled fashion, reverse the movement by slowly extending at the elbows. Pull powerfully in towards the forehead letting the elbows flare out to the sides to maximize the action of the rear delts.Īs best as possible prevent the elbows from dropping and look to maintain a neutral grip on the rope throughout. Prior to starting the drive phase, pull the shoulders back and down to prevent the shoulders from rolling or hunching. From this position, lean back slightly (no further than 20 ° ) and contract all your trunk muscles.īefore pulling, ensure that there is some tension the cable by pulling a little so that the weight comes away from the weight stack. While holding onto the rope, take a few steps backwards until the arms are fully extended. Attach a rope to the pulley and with both hands, hold the rope at either end ensuring that the palms face each other. Start by adjusting the cable machine so that the pulley is situated slightly above your head. Additionally, if you ever experience pain during the face pull, stop immediately.įor an effective cable face pull, follow the subsequent 4 steps. If you suffer from shoulder or back problems, speak to your doctor or physical therapist first and always follow their recommendations closely. More specifically, the movement places great stress on the posterior portion of the delt.Īs well as the deltoids, the face pull works the rhomboids, trapezius and rotator cuff muscles.Īlthough the face pull is considered an intermediate level of difficulty, the movements involved are fairly straightforward. The cable face pull primarily works the shoulder muscles – the deltoids. This article will provide a step-by-step guide to the face pull, assess the benefits, investigate common errors and cover two simple face pull modifications. One of the biggest benefits associated with this exercise is that it specifically targets the rear deltoids which are so often neglected during strength training.ĭeveloping strength in the posterior delts will not only build general shoulder strength but it can also help to rectify postural issues and prevent muscular imbalances from forming ( 1). The face pull is one of the most effective resistance exercises for developing the muscles of the upper back and shoulders. The Ultimate Exercise for Building Strong Shoulders
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