Face pull (exercise)
The face pull is a weight training exercise that primarily targets the musculature of the upper back and shoulders, namely the posterior deltoids, trapezius, rhomboids, as well as the infraspinatus and teres minor muscles of the rotator cuff. The face pull is considered an important exercise for shoulder health and stability.[1][2][3]
Biomechanics
At the glenohumeral joint, movement of the humerus is performed by a combination of transverse abduction, by the posterior and lateral deltoids,[4] and external rotation, by the infraspinatus and teres minor.[5] At the scapulothoracic joint, the middle and lower fibers of the trapezius and the rhomboids contract to perform retraction of the scapulae.[6] To a lesser extent, the biceps are involved to flex the elbow joint,[7] while the spine erectors isometrically stabilize the lower back.[8]
Performance
The face pull is often performed standing using a cable machine and rope attachment, with the subject rowing the rope attachment towards the face, with the elbows flared outwards.[1] The exercise can, however, also be performed seated or with resistance bands.[3]
References
- ^ a b Campbell 2009, 108.
- ^ You Should be Doing Face Pulls article at T-Nation.com
- ^ a b 5 Ways To Make Face Pulls Even Better article at T-Nation.com
- ^ Shoulder transverse abduction at Exrx.net
- ^ Shoulder external rotation at Exrx.net
- ^ Scapular retraction at Exrx.net
- ^ Elbow flexion at Exrx.net
- ^ Lumbar extension at Exrx.net
Work cited
- Campbell, Adam (2009), The Men's Health Big Book of Exercises, Rodale Inc., ISBN 978-1-60529-550-3