2023-10-20 15:00:07
Here’s a little exercise that can go a long way for your upper back!
It is perhaps even the most complete movement for the top of the backboth for muscle development and strengthening of the rotator cuff (via the external rotation of the shoulders that it induces).
In short, it no longer needs to be proven, the face pull is an incredible exercise for the health of your shouldersbut also to develop your deltoids and trapezius.
Unfortunately, as simple as it may seem, it is regularly massacred in the weight room.
Bad material, bad grip, bad working angle, we will go over all the common errors so that you can benefit from this draw with dignity.
Choose the right material!
What accessory will you attach to the pulley? A rope ? It’s a good start, but This is already a mistake!
With just one rope, you are not going to have the length necessary to ensure that your arms are in a wide enough position at the end of the movement.
The solution, attach two ropes to the pulley (unless your gym has a version of rope twice as long, which exists, but remains very rare).
Set the right height!
Here’s a simple way to avoid making a mistake:
Standing in front of the pulley, grab the ropes and pull them until they are parallel to the floor. The ropes should be in line with your eyes.
Higher or lower, you will not be able to perform the right exercise correctly without changing the mechanics.
If you really have no choice and only have access to a super high pulley (like on a pull-up machine), then change the inclination of your body by leaning backwards.
Grasp the rope correctly!
Intuitively, we want to grab the ends with a overhand grip, but that’s a big mistake!
This is neither pleasant nor optimal for performing the face pull…
We want to do the opposite and adopt a supinated grip to force the shoulders to externally rotate during the movement.
The idea is to guide the movement with the free thumbs and point them towards the rear.
The rope should move parallel to the floor, with your elbows aligned with your shoulders and your thumbs should end behind your elbows.
Last clue, the final position should look like a double bicep flexwith the forearms perpendicular to the ground and at 90° to the arms (your two elbows are as far apart as possible).
Involve your lower trapezius!
In the final position (double biceps), you can add a simple movement to use your lower trapezius (muscles that are often neglected).
To do this, simply extend your elbows above your head.
Then slowly return to double biceps, then to the initial position.
Watch out for the rope return!
When you bring the rope back to its original point, be careful not to let your wrists tilt forward, which will place your shoulders in this internal rotation that you absolutely want to avoid.
Instead, you should think regarding bringing your elbows together first, like on a pec deck machine, and then straightening your arms.
Finally, you must keep in mind that this exercise should be performed with moderate loads and rather high repetitions, all with an excellent tempo and a impeccable quality of execution.
Finally, for those who don’t have a rope or a pulley (or even a room):
Updated by Quentin on: 10/20/2023
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