![]() ![]() Repeat the seated face pull exercise, working your shoulder muscles for 10-15 repetitions.Release the double-rope or resistance band slowly back to the starting position.Pull the double-rope or resistance band towards your face, keeping your hands by either cheek.Keep your arms straight ahead of you, with your palms facing straight down to the floor.Set yourself on the seat (or on the floor if the cable machine has no seat) with your back straight and your legs bent at the knees.Alternatively, loop a resistance band around a secure point in front of you. Set up a cable machine with an appropriate level of weight, and attach a double rope to a low pulley.You can perform the seated face pull using a resistance band or a cable machine. Repeat the cable face pull exercise for 10-15 repetitions.Release the tension slowly and return your arms to the original start position.Your arms should remain parallel to the floor, so the handles are adjacent to either side of your face. ![]() With a tight grip, pull the rope towards your body.Hold the cable with your arms fully extended, level with your shoulders.The palms of your hands should be facing down towards the ground. Hold the double-rope handles with an overhand grip.Select the appropriate weight on the cable machine and attach a double-rope to the high pulley.Poor posture, or overdoing the resistance too early, can easily result in back injuries.īefore beginning any exercise, you should stretch thoroughly and warm your muscles up with some light cardio. Perfect the technique before increasing the weight or resistance in increments. If you've never performed this exercise before, start out using a smaller weight or a low resistance. We recommend performing three sets of each exercise, with reps ranging from 8 - 15, depending on your level of fitness and the amount of weight you are using. We'll take a look at the varying techniques for different face pulls in more detail before explaining the targeted muscles and what benefits you can gain from incorporating these exercises into your regular workout schedule. There are several variations, including seated or standing face pulls, which you can combine to create a more effective workout. The cable or band provides the resistance, and the technique is essentially the same whether you are using a fancy cable machine or a basic resistance band. It's simple, though! The exerciser pulls a cable or band towards their face as they perform the movements - hence the name face pull. No, they weren't given their name because of the face you make when you're struggling to push out that final repetition after a long workout. They are, however, an incredibly useful exercise that will target those muscles that don't often get worked out in the shoulder and back area. Face pulls are criminally underappreciated, perhaps, because they don't require as much weight as the more popular shoulder presses. Face pulls aren't an exercise that you'll find included in every training regime, even if the goal is to build up the back and shoulder muscles. ![]()
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