![]() InstabilityĪs you get stronger when doing this exercise, you will need to keep adding weight to the cable stack. ![]() Here are three reasons why it’s a good idea to have an arsenal of face pull alternatives on standby. That isolation will result in bigger, stronger upper back muscles.ĭespite its obvious benefits, the face pull does have a few issues that make it a less than ideal exercise. That allows you to work these muscles to positive muscular failure without the much larger lats taking over. Targeted Muscle Developmentįace Pulls allow you to hit the three key upper back muscles – rear delts, traps and rhomboids independent of the lats. The stronger these muscles, the more stable the joint will be, bullet proofing your shoulders for your heavy pressing moves. Shoulder Joint StabilityĪs well as targeting the external muscles like the rear delts, traps and rhomboids, the face pull also activates deeper stabilizer muscles around the shoulder joint. The face pull is one of the best exercises you can do to strengthen the rhomboids and counter scapular winging. It results from weakness in the rhomboids, whose function is to draw the shoulder blades together. Scapular winging is quite a painful condition that causes the shoulder blades to stick out. This makes you less likely to suffer from a shoulder impingement injury, while simultaneously improving your posture. They provide external rotation of the shoulder joint, strengthening the muscles involved in that action. Over-emphasis on working the chest, front delts, and lats also contribute to the issue.įace Pulls counter this internal rotation. A major cause of internal rotation is our sedentary lifestyle which sees us sitting in a stooped position for too long. Internal rotation of the shoulders is a common problem that leads to poor posture, rounded shoulders and lower back strain. Here are four reasons to include the face pull – or one of our home-friendly face pull alternatives – to your workout routine: 1. It targets some quite “hard to target” muscles as listed above.īut it also increases shoulder mobility. ![]() ![]() The face pull is a horizontal pulling exercise that also involves scapular retraction. So it’s not as straight forward as just doing a “rear delt” exercise to mimic a face pull. Research shows how different exercises significantly target different parts of the shoulder muscle. The face pull exercise mainly targets the rear deltoid (shoulders). ![]()
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