Rope Face Pulls Muscles Worked

Attach a rope to a pulley station set at about chest level.

Rope face pulls muscles worked. Here s what you should do. You ll work your traps rear delts rotator cuffs and mid back muscles as well as prevent against injuries. Check out the video above to learn perfect face pull form. Face pull exercise muscles worked details.

This exercise also develops strength in the forearms. Grasp both ends of the rope with a pronated overhand grip. Although they re considered a staple in powerlifting circles it s rare to see the average gym goer performing face pulls as part of their workout and even rarer to see them being performed properly. The face pull is not a power exercise and it certainly isn t an ego lift.

The face pull is a dynamic exercise that increases strength in the shoulders more specifically the rear regions of the shoulder. Benefits of face pulls. The banded face pull is a movement that targets a specific set of muscles most of which are smaller in size and are assistance muscles to greater more voluminous muscle units. Grab the rope so that your palms are facing inward toward each other and your thumbs are in line with your chin step 2.

The face pull which is also referred to as a high row rope pull and rear delt pull is an intermediate level exercise according to the american council on exercise. The face pull works the upper posterior chain muscles which include rhomboids upper back rear deltoids trapezius and even the biceps since it s a pulling movement. The rear deltoids retract and internally rotate the shoulders while the rhomboids hold the scapula against the thoracic wall 1 2. Face pulls just might be the single most underrated and underutilized lifting exercise out there.

This exercise has an average weight of 9 3 lb a best weight of 11 lb and has been logged 8 times in the last year. The typical gym rat performs face pulls so poorly it s a miracle they don t injure themselves further.