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. This exercise is primarily for shoulder mobility and health.
Exercise
Face Pulls
With rope, standing
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 inwards and your thumbs are pointing towards the end of the rope. Your 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. During this movement, rotate your forearms upwards by 90°. You should now be in the
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. When you bring your arms back, you should NOT bring your shoulder blades together at the back, otherwise your trapezius will work more. When pulling 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 (rotator cuff)
Secondary
—
Tertiary
—
Equipment
Cable pull
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