Description

Face pulls is a cable exercise that trains the trapezius muscle, the rear shoulder and the rotator cuff.

Exercise

Face Pulls

With rope

Type: Bilateral Rest: 120s Equipment: Kabelzug

Tutorial

1

Position the cable pulley at head height and attach a long rope.
2

Stand in front of the cable tower and grasp the rope with both hands so that your palms are facing downwards. Your arms are stretched and your shoulders are slightly pulled forward.
3

First pull your shoulder blades back and then bring your elbows back in a fluid movement until you have reached the maximum contraction in your upper back. Your upper arms should now be 90° apart from your upper body. Exhale and hold the position briefly.
4

Move your hands forward again until you are back in the starting position and your shoulders are pulled slightly forward.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Use the full range of motion! If the cable is in the foremost position, your shoulders should be pulled slightly forward. If the cable is in the rearmost position, you should pull your shoulders backwards to "crack nuts". As you pull back, first pull your shoulder blades back and then bring your elbows back in a fluid motion. Keep your back straight throughout the exercise. Keep your back straight throughout the exercise.