#BANDED FACE PULLS AT HOME HOW TO#

By sitting down, you can better maintain a stable upper body. This variation works well if your goal is to build more muscle or you suffer from lower back pain. When you have more stability, increased muscle activation goes to the working muscles (rear deltoids, trapezius, and rhomboids) and less to the ones that keep you upright. Here are a few face pull variations to spice up your upper back game. Like all good exercises, there are ways to change things up to keep progressing and avoid overuse injuries. Keep the elbows high and moving outward throughout the movement. Your elbows need to be at shoulder height the entire time, and if they are not, you will target the wrong muscle groups and be at a greater risk of injury. You can also add more reps instead of increasing the weight. Face pulls are not an absolute strength exercise but an accessory for other heavy-weight exercises.Īs with most exercises, start with lower weight and gradually increase as you get stronger. Progressive overload is vital for size and strength gains, but with moves such as face pulls, using too much weight means the range of motion gets shortened, momentum is used, and the focus of the working muscles is lost. To stop this from happening, keep the shoulders down and chest up the entire time. This is a no-no-you don’t want to turn a face pull into a shoulder exercise. Instead of pulling with their biceps and back, some lifters will shrug the upper traps to start the pull. Shrugging The ShouldersĪ common mistake with many pulling exercises, including face pulls, is the movement coming from the wrong place. But there are a few things to watch out for to get the best out of this excellent exercise. The face pull is a simple exercise to perform and one that can be done for higher volumes for added size and strength. Here, we’ll dive into all things face pull so you will get the best out of this great movement. Use them as a warmup, or as part of your strength training routine. This makes face pulls a great pairing with exercises such as push-ups, deadlifts, overhead press, and bench press. Upper back size, strength, and length are crucial factors in keeping the spine neutral under load and maintaining good posture. The upper back, made up of the rear delts, trapezius, and rhomboids, plays an essential role in the health and mobility of your entire shoulder region. But as odd as the name is, face pulls are one of those exercises all lifters need to do in some way, shape, or form.įace pulls are as close to isolation exercise for the upper back as there is. Read our disclosures.įace pulls seem like a strange name for an exercise because why would you want to pull anything toward your face? Coffee and food being the obvious exceptions. If you use our links to purchase something, we may earn a commission. We test and review fitness products based on an independent, multi-point methodology.

#BANDED FACE PULLS AT HOME HOW TO#

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Banded face pulls at home