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. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Face Pulls
One-armed, with rope
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at head height and attach a short rope.
2
Stand in front of the cable tower and grasp the rope with your left hand so that your palm is facing downwards. Your arm is stretched and your shoulder is pulled slightly forward.
3
First pull your left shoulder back and then move your elbow backwards in a fluid movement until you have reached the maximum contraction of your back shoulder. Your upper arm should now be 90° away from your upper body. Exhale and hold the position briefly.
4
Move your hand forward again until you are back in the starting position and your shoulder is pulled slightly forward.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
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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