The Right Way to Do cable face pulls

Face pulls can be done using a resistance band or a cable machine. Resistance bands come in various tensions, but advanced users may not experience any difficulty exercising even with the strongest bands. On the other hand, a cable machine is the most preferred method for doing a face pull, because you can increase the resistance as your strength improves.

So, what are face pulls?

According to the American Council on Exercise, a face pull is an intermediate-level form of physical activity. Other names for face pull include rope pull, high row, or rear delt pull.

What are the health benefits of face pulls?

The main muscles targeted during face pulls are the rear deltoids. Also, the rhomboids, which allow uniform pinching of the shoulder blades, and the middle trapezius are also involved in executing face pulls.

Exercising these key areas plays an important role in minimizing shoulder injuries, maintaining good posture, and preventing muscle imbalances that usually occur due to stress.

Also, the muscles of the upper back and shoulder muscles assist with many daily tasks and physical activities that require reaching or pulling. Before you do a face pull standing, you will have to involve your core muscles, which aid balance and stability, as indicated by Harvard Health.

Standing face pulls muscles

Muscles that are involved during standing face pulls include:

• Rhomboids
• Deltoids
• Core muscles
• Trapezius

Cable face pulls

When you get to a gym or a fitness center, you will see quite a number of people doing face pulls on a cable machine with a rope attached. Sometimes, they may use a straight bar attachment. But then, using a straight bar attachment changes your motion range. So, when it is possible, you use a rope. You’re better off that way.

The following steps will help you perform the face pull rightly:

1. Fix a rope attachment to a rotating, and high pulley. The rope attachment should have dual handles. It should be head height or just slightly above.
2. Choose the appropriate resistance in the weight stack. Understand that this is not a power exercise. Your main focus should be on form and function.
3. Face the pulley in a standing position with your hip spread a hip-width distance apart.
4. Reach out to the rope handles with both hands positioned neutrally, and palms facing in.
5. Take some steps back until both arms are fully extended, with your knees bent slightly. Lift up your chest, roll back your shoulders, and engage your core muscles.
6. Pull the handles toward your forehead till your hands are positioned right before your shoulders. At this time, you will feel your shoulder blades pinch together or retract. Maintain this position for a few seconds.
7. Straighten the arms slowly, switch to the start position, and repeat. Try not to rest the weight on the stack until you are done with the set.

Banded face pulls

If the gym is jam-packed or you are exercising at home, you can still add face pulls to your workout regime through the use of a resistance band. In this case, you will use an open resistance band, not a looped one. So, you will have to anchor it to a sturdy surface, like a tree or a post.

Most gyms have locations or areas dedicated to resistance bands. These locations will allow you to attach the band to a high point.

1. Anchor or hang the band to a fixed point.
2. Grab the band with your hands. Your palms should face in.
3. Squeeze your scapula together and pull the band slowly toward your shoulders.
4. Stop for a few seconds and move back to the start position. The goal is to maintain focus on form and squeeze both scapulae (shoulder blades) together.

How can you secure a resistance band?

Resistance bands at home can be secured with wall and door anchors. You can also hold a band in place using doorjamb techniques.

Wall and door anchors are available for purchase online.

Tips that will help you to master the face pull