5 minutes
The pull to the face is a good exercise to strengthen your back and shoulders. Know what it is, its technique and benefits.
The face pull The face pull is not a well-known exercise, but it is an efficient one. In many cases it is likely that it is not carried out with the proper technique.
However, a good performance brings us great benefits for health and for the activities of daily life. It allows us to develop the shoulders and gain strength in the back area. Mainly, it targets the deltoids.
To do it we need a cable pulley machine, so it is more feasible to do it in the gym. Anyway, there are also options to do it at home.
How to do face pull with the correct technique?
To perform the pull to the face exercise it is very important to perform the technique properly. The weight we use goes into the background.
Place too much load It exposes us to injuries and it has been proven that exercising the stabilizing muscles of the spine at moderate to high intensities without maximum effort is efficient in reducing pain. If we do not maintain a good posture and do not perform the correct movements, the activity will not make sense.
The face pull works the muscles of the posterior chain, that is, the back of the shoulders and the upper part of the back. To a lesser extent the biceps are also stimulated.
Let’s look at how to do the facelift the right way and some alternatives:
- We stand in front of the pulley. This should be slightly above the head.
- We take the pulley from both grips, one with each hand.
- We position ourselves so that the arms are fully extended.
- The torso should be kept straight and tilted slightly backwards.
- We pull the rope back, just a little, until the load begins to lift.
- Shoulders roll back to achieve correct posture. Avoid hunching forward. We already have the starting position.
- We pull the ropes towards the face, almost at the height of the forehead. The elbows should open to the sides.
- The movement is then reversed to bring the pulley forward, stretching the arms and not slouching the posture.
sitting
This is a good option, especially for beginners. Due to the position, we can get more stability and movement control.
If you choose between training standing or sitting, we can determine it according to our comfort, since both are efficient. To begin, we sit on a bench facing the pulley, with our torso straight and leaning slightly backwards.
We take the pulleys with both hands and we perform the pull towards the face as in the standing exercise. Finally, we repeat it until the series is completed.
to one hand
This variation is performed standing up, just like in the original exercise. But we will use only one hand and we will take a grip point of the pulley.
Then, the movement of face pull the number of times scheduled to complete a series. At the end, repeat the exercise with the other arm. In this way, we force some muscles a little more, work to achieve greater stability and also exercise the middle part of the body.
with resistance bands
Instead of the pulley, a band is used, which will fulfill the role of the ropes. We can place it around a poletake it with your hands at each end and perform the pull just like with the pulley.
Since the resistance band is such an easy item to get, it’s a good option to make at home. It is also an ideal accessory for beginners.
These are the benefits of performing face pull
The face pull is ideal to correct our posture, since working the posterior deltoids balances the muscles in the area and prevents slouching. In addition, strengthening the shoulders allows us to carry out those actions in which the arms must be above the head, such as carrying a child on the shoulders.
Some other benefits of performing face pull are the following:
- Increase stability.
- Improve overall posture and aesthetics.
- Increase muscle mass.
- Reduce the risk of injury.
Strengthen your shoulders and look in the mirror
The face pull It is a good option to incorporate into our strength training routine. We must pay special attention to the correct technique to perform the exercise well and maximize its benefits.
Remember that we must always be able to control the movements, so using too much load can play tricks on us. In case of suffering from back or shoulder pain, it is important to consult a specialist to determine if we are in a position to do so.
A correct technique will allow us to achieve a more stylized figure. Includes the face pull in your routine!
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