Face Pulls: How to get them right and why you should do them
While not a glamorous movement, face pulls are excellent.
They can be used as a warm but also as a valuable staple in most people's routines.
It strengthens the shoulders and upper back, and helps open up the chest which can often get tight. Perhaps most importantly, it helps improve posture which is especially crucial for desk sitters.
As the small muscles in that area get stronger, you will be able to lift bigger weights when you're pressing and build stability in your trunk.
How to do a Face Pull
Use the rope attachment on your cable machine and fix the shuttle to the middle of the high pulley, at about height. Grip the ropes overhand, facing the floor, with your thumbs pointing to the machine.
To set yourself up, pull the rope away from the machine to create tension, place one foot forward and one back to help with stability. Stand up straight, tilt your pelvis up, put tension in your abs and glutes. Make sure your shoulders are down and back. Start with tension on the rope with arms fully straight.
Pull the rope apart and towards your face. There are lots of variations, however, in this version we will pull the rope towards your nose. As you pull, squeeze your shoulder blades together.
In terms of choosing weights, go light! The key here is lighter to ensure you work on technique. Play about with it and if in doubt, go lighter.
Things people get wrong
Going too heavy! It’s not about the weight, it’s the positioning of the shoulders and creating tension. Create that tension in your body with your muscles, not necessarily with the weight.
Using your trunk or momentum to get through the movement. This often happens when you go too heavy. Your body should be solid, stable and still with only your upper body in the action.
