5/19/2023 0 Comments Cable rope face pulls![]() Increased shoulder stability: The rotator cuff muscles play an important role in stabilizing the shoulder joint.Improved posture: The upper back and shoulder muscles targeted by rope face pulls help to pull the shoulders back and improve posture.Rope face pull have several scientific benefits for the body: Performing this exercise regularly can help to strengthen and tone these muscle groups and improve posture. The rotator cuff muscles help to stabilize the shoulder joint. The trapezius muscle is responsible for the movement of the scapula, and the rhomboids’ muscle helps to retract the scapula. Additionally, this exercise also works the deltoids, biceps, and the core muscles. Rope face pulls exercise primarily targets the upper back muscles, specifically the trapezius and rhomboids, and the shoulders, specifically the rotator cuff muscles. This exercise is typically done for multiple sets and reps to increase strength and muscle tone. Grasping the rope with both hands, and pulling it towards the face while keeping the chest up and shoulders back, squeezing the shoulder blades together at the end of the movement before releasing the rope back to the starting position. To perform the exercise, you will need a rope attachment on a cable machine or a resistance band. These all refer to the same exercise that targets the upper back, shoulders, and rotator cuff muscles. The exercise is also known as a face pull, cable face pull, or rope rear delt pull. I’ve given a short explanation as to why you might pick one variation over another.Rope face pulls are a type of exercise that targets the specific muscle groups in the upper back and shoulders, including the trapezius, rhomboids, and rotator cuff. Here I give you some face pulls I feel suit a bunch of different scenarios. The majority of the time I cue “elbows out, thumbs to ears” as a starting point, and to cover all bases. While pulling towards your forehead will result in more input from your shoulder external rotators (largely infraspinatus), pulling lower towards your chin would likely result in more posterior deltoid, traps and rhomboids activation. While the name of the exercise makes things pretty clear (i.e., you should be pulling to your face), pulling towards your forehead versus your chin can have a different feel to it, regardless of cable height. Maybe we can chat about that another time. Off the subject a little, upright rows are not in the same league as face pulls when it comes to shoulder health though. ![]() Take the cable too far down and you’ve got yourself an upright row, which at the extreme represents how a change in cable angle can alter muscle activation and shoulder mechanics. This would result in more scapula elevation, upper trap and medial delt activation. On the other hand pulling so the cable has more of an upward angle will have the opposite effect in creating an upward rotation moment. In essence you’ll activate more muscle south of your scapula. Pulling so the cable has more of a downward angle will create a downward rotation moment at the shoulder, and depression of the shoulder complex as a whole. You don’t have to set it here though, as changing the direction of the cable can influence what goes on at the shoulder complex. For example if you pull the cable towards your nose then I’d recommend setting the cable off the floor at a similar height. Another important question is where you should pull towards.įor most I recommend setting up a cable (or band) in a position so the pull is parallel to the ground. One of the most common questions about face pulls is how high the cable should be in relation to your shoulders. But first, here’s why cable position matters… If you want proof try just a few sets of heavy face pulls at the start of every workout this week and see how you get on – guaranteed this time next week your shoulders would never have felt so great! Here are 10 face pull variations you can start using right way. Related: Learn more about the exact coaching system that eliminates the guesswork, keeps you lazer-focused on doing the right things, and will work WITH you to build the body of your dreams! Some of my clients have felt the benefits when programming face pulls in this exact way. In fact, you can use them nearly every day of the week if you really wanted to. Face pulls are the #1 exercise you should be adding to your programming right now to develop stronger and healthier shoulders.
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