Do you know how to do a face pull? If not, you’re in luck. In this video, I am going to show you exactly how to perform a face pull so that you can perform the exercise every time without making a single mistake. Remember, it’s not just what exercise you do, but how you do them that matters the most and I want to make sure that you get the face pull form right every time you do them.
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Step 1 of this face pull guide is using the right attachment:
When doing face pulls, you will need to to make sure you are using the right equipment. Instead of grabbing any regular rope attachment and calling it a day, you will want to make sure you are using either an extra long rope or two standard ropes when you do your facepulls. A standard rope is not long enough to make sure that your hands get out wide enough to promote external rotation.
Step 2 of this facepull guide is making sure the cable is set to the correct height:
When setting the height of the cable, you will want to make sure that the cable is at eye level (while remaining parallel to the floor). Otherwise, you will need to angle your body back to make sure that you are pulling directly to your eyes.
Step 3 of this face pull tutorial is using the right grip:
Grabbing the rope(s) incorrectly can result in getting the exercise completely wrong and undoing any benefits that the face pull provides. Instead of grabbing the rope handles with an overhand grip, use my “hook ’em & hold ’em” method. Then, point your thumbs back behind your body. Doing so will let you grip the ropes to properly get external rotation and allow you to train the rotator cuff along with the rest of the muscles you target with the face pull, including the rear delts.
Step 4 of this facepull tutorial is the pull:
Arguably the most important part of the face pull is the actual pull. You want to establish a target point of the parallel position of the rope while at eye level. You want to keep the upper arm parallel to the ground and those thumbs pointed back behind you. Keep those elbows out wide. How wide you go is influenced by keeping your elbows bent at 90 degrees while that upper arm stays parallel to the ground. This will help to make sure your shoulders are externally rotated as you pull back and nail the face pull form every time.
Step 5 of this face pull how-to is the optional overhead trap raise:
To get some extra benefits of this exercise is to include an overhead trap raise once you finish the pull. Engaging the lower traps will help to strengthen and stabilize the shoulders when pressing overhead. When it comes to building muscle, especially with the face pull, you need to activate and target muscles that are often neglected. That includes the muscles of the upper back such as the rear delts, rhomboids, and all portions of the traps. Working on them with the face pull will make sure they are ready for use in other exercises as well as maintaining good posture.
Step 6 of this facepull how-to is the return:
The return of the rope to the starting position is just as key as the pull and that’s due to the importance of the shoulder positioning throughout. Instead of just allowing the ropes to travel forward and put your shoulders into internal rotation with elevation, think of the movement like a pec dec. Close your elbows together before allowing the hands to travel forward with the rope to the starting position. This will ensure healthy shoulders throughout the movement as well as making sure your face pull form is on point.
Step 7 of this face pull instructional is the rep mentality:
While you should performing normal sets and reps, you need to approach them differently and it starts with a mindset. Instead of thinking of it as a set of 15 repetitions, you should be thinking of doing 15 sets of a single repetition each time. Doing so will ensure that each rep is of the highest quality and prevent you from rushing through a set. Taking the time to focus on each individual rep of the face pull will get the most of each one possible and will ensure that you will build muscle, strength, and get the most out of the exercise as psosible.
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