Face pulls is a cable exercise that trains the rear shoulder, the trapezius muscle and the rotator cuff. The name of the exercise comes from the fact that you pull the rope towards your face.
Exercise
Face Pulls
With handles, upright
Type: Bilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulls at head height and attach a simple handle on each side.
2
Stand in the middle of the cable towers and grasp the handles crosswise (left hand on the right handle, right hand on the left handle) so that your palms are facing down. Arms are stretched and your shoulders are slightly pulled forward.
3
First pull your shoulders back and then bring your elbows back in a fluid movement until the maximum contraction of the back shoulder is reached. 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
When your arms are in the foremost position, your shoulders should be pulled slightly forward. As you pull back, first pull your shoulders back and then bring your elbows back in one fluid movement. Keep your back straight throughout the exercise.
Muscle groups
Primary
Shoulder (posterior)
Secondary
Shoulder (lateral / middle)
Back (upper - trapezius)
Tertiary
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Equipment
Cable pull
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