The Face Pull is a popular exercise that involves pulling a rope attachment from a pulley system towards the face. It primarily targets the rear deltoids but is also excellent for engaging the trapezius, rhomboids, and rotator cuff muscles.
In the basic variation of this exercise, the cable pulley should be positioned at forehead height, with the rope attachment featuring two handholds. The grip should be neutral, with palms facing each other. The movement involves pulling the handles directly towards the forehead, making this variation particularly effective for targeting the rear deltoids. [1]
But the Face Pull is also an excelent exercise aimed at strengthening the often inhibited middle and lower parts of the trapezius. In this version, the handles should be aligned with the eye level. The movement involves a horizontal pull combined with external shoulder rotation. Mentally, the movement of pulling starts in the back and is transferred to the arms with the help of posterior deltoid and teres major. [2]
In the presented variation, which is one of the safest for the shoulders, there is a significant amount of protective external rotation, produced by the infraspinatus and teres minor. [3]
- Sakoma, Yoshimasa, i in. „Anatomical and Functional Segments of the Deltoid Muscle: Anatomical and Functional Segments of Deltoid”. Journal of Anatomy, t. 218, nr 2, february 2011, s. 185–90. DOI.org (Crossref), https://doi.org/10.1111/j.1469-7580.2010.01325.x
- Dark, Alanna, i in. „Shoulder Muscle Recruitment Patterns during Commonly Used Rotator Cuff Exercises: An Electromyographic Study”. Physical Therapy, t. 87, nr 8, aug 2007, s. 1039–46
- Adamson, Gregory J., i in. „Biomechanics of the Shoulder: Stability and Kinematics of Shoulder Motion, Throwing Kinematics”. Sports Injuries to the Shoulder and Elbow, zredagowane przez Jin-Young PARK, Springer, 2015, s. 1–21. Springer Link