Keeping the shoulders-elbows-wrists in a straight line keeps the emphasis on the upper back musculature dropping the elbows into "low row" position involves more lats. For the sake of the children, please don't do it. This bastardization looks like you're trying to fellate the Invisible Man.
Avoid using too much weight with face pulls.Hold for one second at the top position and slowly lower.As you near your face, externally rotate so your knuckles are facing the ceiling.A good cue is to think about pulling the ends of the rope apart, not just pulling back. Retract the scapulae (squeeze your partner's finger with your shoulder blades) and pull the center of the rope slightly up towards the face.This helps remind you not to use the low back to move the weight. Have a partner (optional) place their fingers along your spine at about the mid-back height.Bend the knees slightly for a stable base. Step back so you're supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance.Grasp both ends of the rope with a pronated (overhand) grip.Attach a rope to a pulley station set at about chest level.Use excellent form when doing face pulls.
The typical gym rat performs face pulls so poorly it's a miracle they don't injure themselves further.
#Face pulls form plus#
It can even help make your posture decidedly less Neanderthal-like, which is a plus unless you're dating a woman who's into the sloped-head, knuckle-dragging type.
Face pulls are a staple in powerlifting circles, and they've trickled down to the general lifting population, where they've helped legions of guys fix jacked-up shoulders due to poor programming choices when they first started out.īy serving to help offset all that horizontal and vertical pressing, the face pull can rejuvenate your lifting (or at least pressing) career while conditioning the rear delts, rhomboids, and external rotators.
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