The shoulder is a complex joint. Many athletes sooner or later face shoulder problems, despite training their shoulder muscles well. You can train the front, side and back with an arsenal of fitness exercises. You must be familiar with the Dumbbell Shoulder Press, Military Press and Dumbbell Side Raise. But did you know that it is also very important to train the rotator cuff muscles? It is precisely in these four small muscles (rotator cuff) that most injuries occur. To avoid shoulder injuries, the Face Pull is a very good exercise. With Face Pulls you train the rotator cuffs, but also the rear shoulder heads, trapezius and rombooids. In this blog I explain the correct Face Pull version and I give you a few handy technique tips!
Rotator Cuff muscles
The Rotator Cuff is a collective name for the four muscles in your shoulder that provide stability. The rotator cuff consists of the m. supraspinatus, m. teres minor, m. infraspinatus and m. subscapularis. Together they ensure that your shoulder is stabilized well in the bowl during movements. A large part of all shoulder injuries has to do with injuries to the rotator cuffs. It is therefore important to keep the rotator cuff in good condition and to (continue) training.
Face Pull version
Unfortunately, the Face Pull is not a popular shoulder exercise. The muscles you train are not visible, so the rotator cuffs are neglected by many athletes. With Powerlifters, this exercise is very popular. Do you want to learn the Face Pull version? Then follow the steps below!
- Use a pulley and choose a rope as a handle.
- Set the pulley at the height of your shoulders (not above your head).
- Grab the rope overhand and take one or more steps backwards on the cable to bring tension.
- Put a foot a little further forward and bend slightly through your knees, for a stable posture.
- Pull your hands back past your face and squeeze your shoulder blades together.
- Bring the center of the rope towards your forehead and pull the rope away from each other during movement.
- Your upper arms stay parallel to the ground and you rotate in the shoulders.
- Lower the weight to the starting position in a controlled way and repeat this movement for the desired number of reps.
Technique tips Face Pulls
In the step-by-step plan above you have been able to read the Face Pull version. With the technology tips below, you can optimize the Rear Delt Pulls. So you get the best results from this fitness exercise.
- With this rotating movement in the shoulder joint, control is always important. Do not go for the heaviest weight in this exercise, but make sure that you train the rotator cuff muscles in a controlled manner.
- For the pace at the Face Pulls, you can keep 1-1-2. This means that the concentric phase lasts 1 second, then you hold the voltage for 1 second and then lower the rope again in 2 seconds (eccentric phase).
- During movement it is important to keep your body and head still/stable. You take the movement completely out of your arms and shoulders (by squeezing the shoulder blades together).
Face Pull / Rear Delt Pull video
In the video below you can see the correct Face Pull version.