#Standing rope face pull how to#

Below is a list of some of the muscles targeted by the face pull. The face pull is a movement that targets a specific set of muscles, most of which are smaller in size and perform specific functions related to shoulder mobility. Over time, the ability to train continually injury-free and recover from each session will result in more reps performed, more muscle mass created, and a snowball effect of positive performance.

Working on your scapular control will often result in greater shoulder and back health. The face pull allows you to work directly on improving this attribute so you can lift safely and effectively.

Video can’t be loaded because JavaScript is disabled: Protect Your Rotator Cuff With This 4-Move Circuit (ft. No matter your discipline or interest in the weight room, you need to have your shoulder stability dialed in. Increase Scapular StabilityĪ stable shoulder is critical if you want to perform heavy bench presses, push presses, jerks, or even compete in strongman. By working on your shoulder mechanics, you can ensure your joints are able to handle whatever you throw at them in the gym. The face pull can be done as part of your preparation for heavy pressing, a shoulder or chest workout, or just as a form of general priming for the joint. The final position of the exercise should resemble a front-double-bicep flex, with the inside of your upper arm pointing forwards.Ĭoach’s Tip: Make sure to pull the band to your face, rather than hunch your shoulder forwards or stick your chin out.īelow are a few reasons why any strength, power, or functional fitness athlete can benefit from including face pulls into their routine. Keep your upper arm parallel to the floor.Īs you’re pulling, rotate your arm externally such that in the final position, the back of your hand is pointing behind you. Pull the band back towards your face by first retracting your shoulders and then following with the elbows. Stand upright with a very slight forward lean in your torso and your arms outstretched in front of you.

#Standing rope face pull how to#

Video can’t be loaded because JavaScript is disabled: How To PROPERLY Do Face Pulls For Prehab & Shoulder Health – Technique () The farther you stand away from the anchor, the harder the movement will be.Ĭoach’s Tip: Make sure there is tension on the band when you have your hands fully extended in front of you. Start by wrapping the band around a pillar or squat rack at face level, or slightly above or below if you are looking to diversify the angle. This guide will discuss how to perform the face pull with a resistance band, however, you can perform the movement with a variety of implements.

In this article, we will discuss the face pull and how it can improve both strength and shoulder health at the same time.īelow is a step-by-step guide on how to perform the face pull. They are a great movement to add to any pressing or overhead performance day, such as before heavy bench press sessions, in warm-up areas before weightlifting meets, or even in the bullpen after pitching a no-hitter. Face pulls are an exercise that may get little recognition, yet develops valuable shoulder and scapular stability for heavy pressing movements and can enable you to train harder every single day.