Using only a band with hands placed in a pronated position, driving your elbows back and the band to your face against accommodating resistance has some major benefits that make it my go-to face pull variation.įirst and foremost, many athletes simply don’t have access to cable stacks or machines with the popularization of privatized industrial gyms and boxes. The banded face pull is still one of the simplest, most effective tools for building a thick and functional upper back to support the dynamics of the shoulder in a myriad of activities. #14 Pull The Band Back To Your Face… AND Apart If you can quickly assess shoulder blade positioning and combine that with dynamic movement capabilities of the shoulder as a whole, it makes custom fitting face pull setups to your clients much more efficient. While this presentation is not very common in general fitness populations (see previous paragraph) it does present a fair share of times in overhead throwing athletes.Īgain, anchoring must be based on the needs of the shoulder blade position, lead by placing a key emphasis on different aspects of the upper back scapular intrinsic stabilizers. Simply put, our current day society lives in protraction, upward rotation and elevation of the shoulder blade (think high and forward shoulders here) due to apparent postural demands of handheld technologies and poor chronic daily positions.įor these people, pulling at a downward angle to the face allows the shoulder dynamic shoulder movement to be emphasized in the downward rotation moment and also depression of the entire shoulder complex as a unit.Ī second altered anchor point variation is the low position face pull, which is best suited for clients that have “low riding” shoulder blade positioning and need to emphasize upward rotation, protraction and slight elevation of their scapulae.
With this in mind, there are two unique options to better individualize the face pull to specific needs and goals of the exercise.įirst, the high anchored face pull is the most commonly utilized variant due to its ability to meet the average person’s shoulder blade position where it’s at. Note that the angle of pull for the face pull is ALL about the shoulder blade starting, ending and intermediary dynamic positions.
CABLE ROPE FACE PULLS FULL
This parallel face pull angle allows a more pure horizontal force vector and places an emphasis on full retraction of the shoulder blades together at terminal end range of motion. For many, this will be at approximately chin height.
I recommend introducing the face pull in any hand or tool variation at a parallel position of pull to the ground. While the name of the exercise is pretty clear that you are pulling the band or cable to the face, aka a FACE pull, where is the ideal origin for the resistance to start from? Well, it depends… One of the most common questions regarding face pulls is where to anchor the band or cable unit and more importantly why. #15 Anchor High or Low Depending on Shoulder Blade Position But to think there is one way to do face pulls is a little short sighted, don’t you think? So here are fifteen face pull variations that will make this staple shoulder saving movement ever better including video tutorials, deep diving coaching notes and everything you need to make the already fantastic face pull exercise even better. Simply put, nothing beats the face pull for building the upper back while bulletproofing the shoulders against pain and injuries. The shoulders thrive with slight variation and strategic novelty, so give them what they need! If you want to create a strong and stable upper back that acts as the cornerstone of your performances in the gym and out while ridding your shoulders of the notoriously frustrating front sided shoulder pain, you better be hammering loads of pain-free volume with different variations of this key movement. Dosed daily, and they can help protect against pain, injury and sedentary daily positions while unlocking performance potential. Consider face pulls a daily vitamin for long-term shoulder health.
If you have shoulders, you should probably be prioritizing face pulls as healthy shoulders are not a given, they need to be earned. The face pull is THE pain-free shoulder staple that belongs in most all programs no matter the goal or training focus. Nothing Beats The Face Pull For Pain-Free Performance
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