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3 Simple Face Pull Workouts For Your Posture

The face pull exercise at first blush brings to mind one of those skin spas such as Face Gym where you put your skin through the wringer

3 Simple Face Pull Workouts For Your Posture

The face pull exercise at first blush brings to mind one of those skin spas such as Face Gym where you put your skin through the wringer and come out on the other side with a perkier, healthier complexion for it. And, well, when it comes to face pull exercises for shoulder strength, it is kind of the same thing.

"Head pull is a rear deltoid movement," says Tatiana Lampa, a NASM trainer, and corrective exercise specialist. "It's an exercise anyone can do and you simply improve this exercise by adding weight." The rear delts are the back of your shoulders, but you'll also feel this movement in your trapezius (two large muscles that extend from your shoulders down to the base of your rib cage) and upper back. That means you are working the entire rear chain in just one, super-efficient turn. Woah. Woah.

Moreover, the face pull is a "functional movement" which improves your everyday life by helping your body move better and smarter naturally. Heavy rear delts help those of us seated at a desk maintain a healthy posture all day. "Think of those broad shoulders," Lampa says. "We want to focus on shouldering back," Lampa says. "We focus on our back muscles — laws — a lot but often people forget the back of the shoulders which is a very necessary muscle to work with." Face pulls also help with a little something that trainers and physical therapists call "scapular flexibility," which lets you move your arms and shoulders more safely.

While almost everyone can reap the benefits of this trainer-favorite activity, anyone with issues with the shoulder or back can skip the workout. If your body is up for it, then this is exactly how to give it a go.

How To Practise Facial Pull Workout At Home Or In The Gym?

Typically the face pull exercise is conducted using the rope connection with the cable system in the weight room. But if you really don't go to the gym (either because your nearest one hasn't opened yet, or you don't feel comfortable yet), you can use a band — like one of them — instead. If you prefer the option DIY, loop the band around a sturdy stair rail or tie a knot in the center of the band and shut it in the top of a door to lock it in place.

Know, the more weight you use, the harder this exercise gets — so start either with a lighter resistance band or a small amount of weight on your lat pull-down machine. This is the beginner version so you should start adding weight and changing the exercise to make it more difficult as you get stronger.

These Face pull exercise, step-by-step

Total 3 to 4 sets of 10 to 12 reps, operating in a superset if you so wish. You can combine this exercise with an arm-focused workout, or go ahead and integrate it into a full-body day that might involve deadlifts, squats, skull-crushers (sigh, if you like), etc. 

  1. Change the cable machine so that your mid-chest height is around.
  2. Use an overhand grip to pull the bar (but you're not raising the weights yet) before the wire is taught. You should stretch your arms straight out in front of you at the moment.
  3. Set your feet in a split position with one foot slightly in front of the other, or keep the width of your feet hips apart. Pick something that makes you feel the most secure here.
  4. Squeeze your shoulder blades and aim your elbows towards the sides without hiking up your feet.
  5. Squeeze your shoulder blades and keep them for a count of three seconds, then release them carefully back to the starting position (try your best not to let it snap back into place, as this could damage your back). Do this slowly to keep the body healthy for all of the repetitions.

Variation 1: Face pulls at the core

Come to your knees this time, and move the cable machine so it's around your mid-chest height. Lampa says this young, tiny change makes the transition even more demanding on your core stability (which is important for posture as well).

Variation 2: Turn the grip to improve mobility range

Flip your grip so that your palms face up to the sky is another choice. This twist on the original move will help you learn how to strengthen your heart and backbone while coping with heavy stuff in your everyday life. Only make sure this one is used for lower weight and lower reps.

Variation 3: Make the action more unilateral and concentrate more on arms

Of course with this one there is always the option to take it one arm at a time. This is known as unilateral training, and it was found to help fitness enthusiasts prevent accidents, develop strong muscle, and faster strengthen the body. Use a cable machine connection with only one rope to do this, or catch a single side of your resistance kit.

Long Story Short: The face pull exercise provides all the components of a great practical movement that will help you live your life outside of your workout hour as you wish. Although it's usually done in the gym using a cable system, you can absolutely do it at home as long as you have different weight resistance bands to hang on to for whatever exercise you integrate the change into.

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YourFitnessRink - Fitness and Health Matters: 3 Simple Face Pull Workouts For Your Posture
3 Simple Face Pull Workouts For Your Posture
The face pull exercise at first blush brings to mind one of those skin spas such as Face Gym where you put your skin through the wringer
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