#Cable face pulls how to

Stand facing the cable machine with your feet shoulder-width apart and grasp the rope with both hands, using a neutral grip (palms facing each other).

To begin, adjust the cable machine to a high setting and attach a rope attachment to the pulley.Face Pulls can also be done with a resistance band (see Band Face Pulls).Rope Attachment (can also be done with a straight bar attachment).

#Cable face pulls how to

In this article, I will explain how to do both exercises and then compare Face Pulls and Cable Seated Rows side-by-side to help you determine which exercise is best for you. While both exercises are effective at targeting these muscle groups, there are some key differences between the two that may make one more suitable for certain individuals or training goals. I’ve given a short explanation as to why you might pick one variation over another.Face Pulls and Cable Seated Rows are two popular exercises that are often used to strengthen the muscles of the upper back and shoulders.īoth exercises involve using a cable machine and both emphasize muscles of the upper back and shoulders, including the rhomboids, lats, and rear deltoids. Here I give you some face pulls I feel suit a bunch of different scenarios. The majority of the time I cue “elbows out, thumbs to ears” as a starting point, and to cover all bases. While pulling towards your forehead will result in more input from your shoulder external rotators (largely infraspinatus), pulling lower towards your chin would likely result in more posterior deltoid, traps and rhomboids activation. While the name of the exercise makes things pretty clear (i.e., you should be pulling to your face), pulling towards your forehead versus your chin can have a different feel to it, regardless of cable height. Maybe we can chat about that another time. Off the subject a little, upright rows are not in the same league as face pulls when it comes to shoulder health though.

Take the cable too far down and you’ve got yourself an upright row, which at the extreme represents how a change in cable angle can alter muscle activation and shoulder mechanics.

This would result in more scapula elevation, upper trap and medial delt activation. On the other hand pulling so the cable has more of an upward angle will have the opposite effect in creating an upward rotation moment. In essence you’ll activate more muscle south of your scapula. Pulling so the cable has more of a downward angle will create a downward rotation moment at the shoulder, and depression of the shoulder complex as a whole. You don’t have to set it here though, as changing the direction of the cable can influence what goes on at the shoulder complex. For example if you pull the cable towards your nose then I’d recommend setting the cable off the floor at a similar height. Another important question is where you should pull towards.įor most I recommend setting up a cable (or band) in a position so the pull is parallel to the ground. One of the most common questions about face pulls is how high the cable should be in relation to your shoulders. But first, here’s why cable position matters… If you want proof try just a few sets of heavy face pulls at the start of every workout this week and see how you get on – guaranteed this time next week your shoulders would never have felt so great! Here are 10 face pull variations you can start using right way. Related: Learn more about the exact coaching system that eliminates the guesswork, keeps you lazer-focused on doing the right things, and will work WITH you to build the body of your dreams! Some of my clients have felt the benefits when programming face pulls in this exact way. In fact, you can use them nearly every day of the week if you really wanted to. Face pulls are the #1 exercise you should be adding to your programming right now to develop stronger and healthier shoulders.