face pulls

  1. Senior Member
    dlew308's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Oct 2006
    Age
    40
    Posts
    1,647
    Rep Power
    922
    Level
    30
    Lv. Percent
    8.74%
    Achievements Activity ProPosting Pro

    face pulls


    I do shoulder and back on seperate days.
    I was wondering which day most people do face pulls on.
    I do them at the end of my shoulder day to finish off my rear delts.

  2. Advanced Member
    handzilla's Avatar
    Join Date
    Jul 2004
    Age
    33
    Posts
    817
    Rep Power
    534
    Level
    23
    Lv. Percent
    5.04%

    I train rear delts on back day.
  3. Senior Member
    dlew308's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Oct 2006
    Age
    40
    Posts
    1,647
    Rep Power
    922
    Level
    30
    Lv. Percent
    8.74%
    Achievements Activity ProPosting Pro

    hmm maybe i'll move rear delts to back day altho doing rears b4 other shoulder exercises has helped a lot

    anyone else?
    •   
       

  4. Advanced Member
    ITHURTZ's Avatar
    Join Date
    Dec 2005
    Age
    30
    Posts
    610
    Rep Power
    414
    Level
    19
    Lv. Percent
    90.77%

    What is a face pull? Sounds like a seated row being pulled to your face
  5. New Member
    earlyriser73's Avatar
    Join Date
    Nov 2007
    Posts
    23
    Rep Power
    97
    Level
    4
    Lv. Percent
    50%

    I cant post links cause im a newbie but this is from elitefts:

    "This is a great exercise to develop your upper back. Using a high pulley or lat pulldown machine, attach a triceps rope and pull towards the face/forehead. Make sure you squeeze your upper back towards the end of the movement and pull the rope apart. This exercise should be done for higher reps (12-20)."

    I like these a lot. I try and do them 3 times a week, you can never do enough upper back work IMO.
  6. Advanced Member
    ITHURTZ's Avatar
    Join Date
    Dec 2005
    Age
    30
    Posts
    610
    Rep Power
    414
    Level
    19
    Lv. Percent
    90.77%

    ya its what I thought they were, never done them in my life.
  7. Senior Member
    dlew308's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Oct 2006
    Age
    40
    Posts
    1,647
    Rep Power
    922
    Level
    30
    Lv. Percent
    8.74%
    Achievements Activity ProPosting Pro

    try em out, start off light to get used to the motion


    Quote Originally Posted by ITHURTZ View Post
    ya its what I thought they were, never done them in my life.
  8. Advanced Member
    ITHURTZ's Avatar
    Join Date
    Dec 2005
    Age
    30
    Posts
    610
    Rep Power
    414
    Level
    19
    Lv. Percent
    90.77%

    What exactly would be the purpose of target area? And I dont know if I care to subject my shoulder to possible injuries which seems like possible irritation of my supraspinatus tendon. Im all for mass though so opinions would be great to hear.
  9. Senior Member
    dlew308's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Oct 2006
    Age
    40
    Posts
    1,647
    Rep Power
    922
    Level
    30
    Lv. Percent
    8.74%
    Achievements Activity ProPosting Pro
  10. Advanced Member
    ITHURTZ's Avatar
    Join Date
    Dec 2005
    Age
    30
    Posts
    610
    Rep Power
    414
    Level
    19
    Lv. Percent
    90.77%

    The face pull may be the most underrated exercise in all of strength training. It falls into the horizontal pull category, but where rows potentially promote a downward scapular rotation syndrome and internal rotation of the shoulder joint, the face pull can do just the opposite.

    Because the shoulder is either flexed or abducted 90 degrees throughout the face pull, the scapula is in upward rotation to some degree. Right away this gives us greater activation of the upward rotators, especially the upper and lower trapezius. The upward rotation offsets the pull of the downward rotators and helps prevent the development of the downward rotation dominant imbalance.

    Now let's look at face pull performance. Traditionally, the face pull is performed with a rope handle or strap and a pronated grip.

    In the contracted position, the pronated grip limits the degree of external rotation of the shoulder.

    In thinking about movement pattern balance, we know that the internal rotators of the shoulder tend to be at least 25-33% stronger than the external rotators. We also tend to find that from a postural perspective, internal rotation of the humerus is quite common. Using the traditional pronated grip for the face pull can then potentially feed a rotation imbalance in the shoulder.

    To remedy this situation, we recommend the use of a neutral grip. This allows you to pull the rope or strap past your face with the humerus in much greater external rotation and promotes shoulder rotational balance.

    To further increase loading the external rotators, the lever arm can be altered by increasing the angle at the elbow. Make sure to adjust the weight accordingly; this is the second version that's shown in the above video.

    Remember those short or stiff pec minors? You can make your face pull more effective by taking advantage of the acute effects of stretching the pec minor for about 20 seconds on each side. You can do this effectively by placing the front of your shoulder against a door jam and leaning your body weight forward and simultaneously pulling the scapula backward.


    Diagnosis Via Face Pull

    In cases where the rotator cuff is known to be weak relative to the deltoid, the posterior deltoid can overtake the rotator cuff as the primary external rotator.

    This will show up in the face pull as the humerus (upper arm bone) hyperabducts relative to the scapula. In other words, as you pull horizontally, the scapula stops moving and the upper arm bone continues to be pulled back along the horizontal plane. Rather than the upper arm bone and the scapula ending up in the same plane during the contracted phase of the face pull, the upper arm bone and scapula form an angle. The dead giveaway is a dent or a dimple that forms between the posterior deltoid and the infraspinatus.

    If this is the case, your shoulder program would be better served by working on some isolated strengthening to the rotator.




    Thats what I got out of it. And something about external rotators which is where I have the injury (teres minor). Other than that it doesnt seem to interest me, then again it is 1233am
  

  
 

Similar Forum Threads

  1. Face pulls
    By Brolic in forum Exercise Science
    Replies: 19
    Last Post: 09-30-2008, 08:10 PM
  2. A Different Face of War
    By msclbldrguy in forum General Chat
    Replies: 4
    Last Post: 04-11-2003, 01:29 PM
  3. Losing to much weight on the face..
    By belbs75 in forum Weight Loss
    Replies: 12
    Last Post: 02-25-2003, 12:37 AM
  4. New Faces of Whey Protein
    By YellowJacket in forum Supplements
    Replies: 4
    Last Post: 02-16-2003, 05:43 PM
  5. Replies: 5
    Last Post: 01-31-2003, 04:30 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in