How to Do Face Pulls: and

Face pulls are an isolation exercise that primarily works the rear deltoids, which are the muscles at the back of the shoulders responsible for shoulder extension and external rotation. Here's a step-by-step guide on how to perform face pulls correctly:

Equipment:

- Cable machine or resistance band

- Straight bar (or rope attachment for the cable machine)

Instructions:

1. Set-up:

- Stand with your feet shoulder-width apart, facing the cable machine or resistance band anchor point.

- Hold the straight bar (or rope attachment) with an overhand grip, palms facing down, and your elbows slightly bent.

- Position your hands at about chest-height. This will be your starting position.

2. Pull:

- Keeping your torso stationary and your upper arms close to your body, pull the bar (or rope) toward your face while squeezing your rear delts.

- As you pull, focus on bringing your shoulder blades together and slightly down, as if you're "pinching" them.

- Your elbows should flare out to the sides as you pull the bar or rope towards your face.

3. Hold:

- Hold the contraction at the top of the movement for a second before slowly returning to the starting position.

Tips:

- Maintain good posture and keep your back straight throughout the exercise.

- Don't shrug your shoulders or use momentum. Focus on using the rear delts to control the movement.

- Keep your repetitions slow and controlled, and avoid swinging or jerking the bar.

- To ensure you're engaging the rear delts, try to "squeeze" your shoulder blades together as you pull.

- Focus on pulling your elbows back rather than simply lifting your arms.

Face pulls can be incorporated into your shoulder or back workout routines to help improve shoulder stability and prevent muscle imbalances. Begin with a light weight and gradually increase as you build strength and technique.

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