![]() ![]() Squeeze your shoulder blades together to pull the rope/band toward your ears.Keep your feet shoulder-width apart, activating your core and glutes.Hold the rope/band with an overhand (externally rotated) grip, with your thumbs up.The height of the cable or band attachment should be slightly above the top of your head. You’ll need either a cable machine with a rope attachment or an elastic exercise band. Like any other exercise, you need to be using the correct form to get the most benefit. READ MORE: How To Fix Forward Head Posture How to perform them? In fact, face pulls are a staple in almost all of the training programs I give my patients. In addition to the structural and health benefits of face pulls, they’re also a great exercise for growing the rear deltoids and rhomboids – two commonly-neglected muscle groups. To compensate, it’s essential to be regularly strengthening the muscles involved in scapular retraction (moving your shoulder blades down and back) and external shoulder rotation. Overemphasizing push exercises can result in internal rotation of the shoulder joint, not only causing rounded-shoulder posture but putting you at risk for labrum tears, rotator cuff problems, bursitis and other shoulder injuries. ![]() While there’s nothing inherently wrong with push days, if you want to prevent shoulder injuries it’s a good idea to balance the number of ‘push’ exercises you perform with an equal – or greater – number of ‘pull’ exercises. After all, who doesn’t love chest day, right? If you’re a typical gym-goer, you probably do a lot of pushing – think bench presses, overhead presses and chest flyes. We’ll go through how to correctly do the exercise in a moment (as always form is important), but the general idea is to use a cable machine or exercise band and pull towards your face. But if you’ve never done them before, face pulls just might be one of the best-kept workout secrets.įace pulls are a simple exercise with huge benefits for shoulder health and stability. What the heck are face pulls? If you’ve ever been treated for a shoulder injury at Ascent Chiropractic there’s a good chance you know all about them. Grant Radermacher Fix your posture, grow your delts & heal your shoulders! ![]()
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