Step 1: Attach the rope attachment to a cable stack or lat pulldown.
Step 2: Take an overhand grip (palms facing the ground), slightly bend your knees and elbows and keep your back tight. Stand far enough away so that there will constant tension in the movement, even at the starting position. You should also feel a slight stretch at the starting position
Step 3: Pull the rope toward your eyes, keeping your elbows as high as possible. If it helps, imagine a string is attached to your elbows and is pulling them (this helps keep the focus on the shoulders and traps, and keeps it moving in a controlled manner). Continue pulling towards eye level until your hands are close to your face and then pull the rope apart (like you’re pulling apart a wishbone), continuing motion until hands are beside your face.
Step 4: After you reach this point, move back to the starting position in a controlled manner, continuing to keep your elbows as high as possible, and maintaining tightness throughout your body. Even at the starting position, there should be tension and you should feel a stretch.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then let go at the starting position. Weight can be increased between sets.
Benefits:
Face Pulls are an excellent supplementary exercise for your shoulders and traps, allowing you to safely work both bodyparts.
These can be a great finishing movement and using high reps forces a lot of blood into the deltoids and traps. These are also a great exercise in helping build your bench press, hitting your traps and rear delts in a major way.
The focus should be pulling the rope under control to maintain proper form and shoulder health. Do not jerk the rope back, or lean back or fall forward. This takes away the effectiveness of the movement.
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. Sit down on an incline bench so your face is facing the bench (the opposite way of an incline press). The dumbbells should be at your sides. Step 2: Keeping your knees slightly...
Step 1: Pick up one dumbbell off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbell should be directly in front of you (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower back tight and...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching. With the vertical dumbbell front raise, your palms will be facing each other throughout the entire movement. Step 2...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
Step 1: After loading weights on an EZ-Curl bar, pick up the bar with a double overhand grip (palms facing you). Keep a close grip to ensure shoulder safety, placing your hands inside the curved portion of the bar. The bar should be at thigh level and will remain close to your body throughout the movement. Step 2: Keeping your knees and...
Step 1: Place dumbbells at the end of the bench, by your feet, and then pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly Step 2: Lift up each leg to give the dumbbells momentum...
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