Face Pulls
Targeted Muscle Groups
Primary Muscles:
- Rear Deltoids:
- Rhomboids:
- Trapezius (Upper and Middle):
Secondary Muscles:
- Rotator Cuff Muscles:
- Biceps Brachii:
- Forearms:
Equipment Needed
- Cable Machine:
- Rope Attachment:
How to Perform Face Pulls: Step-by-Step Guide
1. Setup:
2. Starting Position:
3. Pulling Movement:
4.Rotation:
5. Hold and Squeeze:
6. Return to Start:
7. Repetition:
Recommended Reps and Sets
- For Strength:
- For Hypertrophy (Muscle Growth):
- For Endurance and Mobility:
Pro Tips for Success
- Keep the Elbows High:
- Control the Movement:
- Engage the Core:
- Full Range of Motion:
- Focus on the Mind-Muscle Connection:
Common Mistakes to Avoid
- Using Too Much Weight:
- Incorrect Elbow Position:
- Neglecting the Rotation:
- Not Retracting the Shoulder Blades: