Tips to Do Cable Face Pulls Form, Benefits, Variations

The face pulling exercise: Introduction and benefits

The facelift with a cable is a comprehensive exercise designed to strengthen the muscles of the shoulders and upper back.
In particular, exercise strengthens a number of muscles involved in the stability of the shoulder blade, in particular the trapezoidal and rhomboidal muscles, as well as the external rotators of the shoulder.

Weakness in one or more of these muscles is associated with rotator cuff problems and shoulder pain. That is why in order to improve the condition of the shoulders, it is often recommended to change the facial features.

And it’s not just for people trying to fix creaky shoulders.

If your exercise program includes a lot of horizontal pressing movements, such as push-ups or bench presses, the muscles strengthened by the facial muscles will add balance to your torso and ensure that your shoulders function properly.

Even if your shoulders feel good now and you want them to stay that way, facial features can prevent shoulder problems before they become too serious.

To be clear, facial features are not a magic ball that is guaranteed to restore normal shoulder function or correct poor posture for everyone who does.

There are many different factors that can cause shoulder pain, and there is no single exercise that will cure all shoulder problems known to man.

While facial features certainly have the potential to improve shoulder function, their ability depends on it:

A specific variant of the facial features you are using.

What causes shoulder problems in the first place.

A few minor mistakes here and there can be corrected, and they can improve over time if your entire training program is worded correctly.

But if shoulder problems persist, it is worth consulting a physiotherapist instead of trying to explain it yourself.

Any approach to treating shoulder health problems by correcting strength and/or flexibility deficits should be based on a patient-specific assessment, not general recommendations.

Facial feature training is usually performed as part of upper body training. Some people like to do some light warm-ups at the beginning of a workout to prepare the shoulder muscles for harder work.

Others will help you near the end of your workout once the most difficult and difficult lifts are over.

Although it is often considered a rehabilitation exercise, facial expressions are also a very effective way to increase the deltas and trapezius muscles, depending on the variation used (which I will describe after).

Facial feature: worked muscles

Posterior deltoid muscle

Rhomboid muscles (under the trapezoidal muscles between the shoulder blades)

Rotator cuff (subacute and minor pectoral muscles)

Trapezius (middle and lower trapezius muscles)

Elbow flexors (biceps, shoulder muscles and shoulder muscle)

How to make facial features: instructions

While there are many different ways to perform facial movements depending on the muscles you want to emphasize, this is how I do them most often.

Install a rope roller machine with a rope attachment attached to a high roller.

Hold the rope handle with an overhanging grip, Palms facing the floor and Thumbs facing each other.

Stand far enough away from the cable machine with your arms outstretched so that the weight you use falls on the rest of the stack.

Keep your arms straight, place one foot in front of the other and bend your knees slightly. Keep this posture displaced throughout the movement to improve balance.

Pull half of the rope towards your face. Imagine pulling the ends of the rope sideways instead of just pulling back.

At the end of the range of motion, the Thumbs should be approximately at the level of the ears.

Keep the final position short and quickly tighten the muscles of the shoulders and upper back.

Return the arms to the starting position.

Common Mistakes

Don’t try too hard. Instead, focus on the correct form and use all the freedom of movement. In most matters, it is better to use a lighter weight and a gentle, controlled lifting pace.

If you tilt your head forward to hit the tightrope, or if you feel it more in your biceps than in your shoulders and upper back, you are probably lifting too much weight.

If you exercise at home or do not have a cable machine in your gym, many people pull an expander on the stair railing or on a power grid and therefore lift their face.

“Facial ligament movements are a very peril exercise, given the enormous risk of eye health problems associated with potential blindness when the ligaments become blocked,” says Tuminella. “And the tapes are constantly snagging. Never pull the strip towards your face. The risk of health problems that can lead to blindness is simply too great.”

If you want to do resistance band facial features, get safety glasses first.

Facelift options, modifications and alternatives

There are many variations of facelift that you can do at the gym, depending on the muscles that you want to emphasize.

The four most important parameters that you can change are::

Starting position of the hand (press the palm of the hand against the handle of the hammer)

Initial position of the cable (up or down)

Final position of the hand (upper or lower) hammer fingerboard)

End position of the cable (up or down)

Let’s say you start with a grip in which the short ends of the rope are placed close to your Thumbs and the pulley is just below the level of your chin.

Pull the rope backwards and upwards towards the front, which means that the rope moves from a low to a high position. Complete the procedure by keeping your hands in the hammer grip position, Thumbs pointing back and Palms facing you.

This option strengthens the external rotators (small and subacute muscles) and can help solve shoulder problems associated with weakness of these muscles.

It is better to use a long rope or two ropes attached to a carabiner. You should also use lighter weights and a slower, more controlled lifting pace.

A greater emphasis on the rear deltas and upper back muscles would require a change in technique.

Specifically, you would start with a grip, but with the short ends of the string near the little finger, not the thumb.

This time, the rope should start a little higher. Pulling the rope towards the lower part of the face near the chin, grab the hanging handle and spread the elbows apart.

There is no right way to lift your face. The option you choose depends on the muscles you want to focus on and other exercises included in your training program.

Facelift on the knees

Facial movements on the knees and leaning on a bench make it difficult to cheat, which makes you use less weight and limits inertia.

The face pulling exercise: Introduction and benefits The facelift with a cable is a comprehensive exercise designed to strengthen the muscles of the shoulders and upper back. In particular, exercise strengthens a number of muscles involved in the stability of the shoulder blade, in particular the trapezoidal and rhomboidal muscles, as well as the external…

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