![]() ![]() Though lifting weights includes some range of motion, it should deemphasize the extremes. Your joints should stay fairly close to the middle range of its possible joint angles, especially with a load. This harms the joint since the bones smash together. This happens through full external rotation on the face pull, called a hard end feel. The science of anatomy describes the limit for a range of motion as an end feel. ![]() Loading these will place too much shearing force upon them. These occur for instance when raising a leg or adjusting the position of your hand. You can guess these motions easily by giving it some thought. The external rotators should work to stabilize the shoulder, not to move a load.Īvoid loading muscles not meant for handling weight. The shoulder externally rotates only slightly or not at all, which is a good thing. The shoulder stays in its best position when the elbows are neither too flared nor tucked, which the row allows. The row works the rhomboids, the whole trapezius, the rear deltoids, the front of the arms, the core, and the external rotators along with many more muscles. The row addresses the same muscles, and more, safely.Many isolation exercises just disable large muscles, such as through insufficiency, reducing strength and safety. This also places you in positions that keep the joints safe. It helps you to realize that we should apply only a few movements for handling heavy weights. Think about that scenario more generally. ![]() Instead, you would use a motion like a row. Imagine that you had to pull something as hard as possible to save the life of a loved one. ![]() Your body evolved to handle weight using lots of muscle. The face pull prevents the lats from contributing strongly since the path you pull from is well above the bellies of these muscles. No matter how you do it though, the face pull risks the health of the shoulders. You may emphasize shrugging to hit the scapular upward rotation muscles. You may add other cues, such as pulling the rope apart, to activate the rear shoulders. Still, regardless of your genes, moving overhead with a load will harm you, just more or less.Ī standard cue for the face pull is to keep the elbows higher than the wrists. Some of us have a smaller sub-acromial space, or the area where everything pinches together within the shoulder to cause harm when moving overhead. Though our shoulders possess mobility, but that does not mean they should approach extreme ranges of motion while holding a weight. The face pull then places your shoulder in a position not so different from an overhead press. You start to enter the zone for this when your hand lines up horizontally with your shoulder. They try to treat dysfunction, perceived or real, with more dysfunction.Īvoid face pulls for these reasons. You set the pulley close to or at chest height, stand upright, and pull to your face.ĭespite that experts warn against extremes like flaring your elbows for other exercises, they make an exception here for no good reason. You can use various grips, typically neutral or pronated. The most popular version uses a rope attachment on a cable machine. The face pull focuses on the rhomboids, upper trapezii, rear deltoids, and external rotators. If you perform the row correctly though, you gain the same benefits, and more, without the risks. They may wish to balance out the upper back and rear shoulder muscles with the front of the upper body, perhaps hoping to offset damage from pressing. Trainees use the face pull to improve their shoulders. Face pulls may have prehab value for powerlifters and other athletes, but this exercise works the rear deltoids, infraspinatus, and teres minor in shortened states less optimal for generating either active or passive tension.Īctive tension achieved through overload builds cross-sectional muscle while passive tension reached through overstretch builds longitudinal muscle.īent-over lateral raises, with varying degrees of stretch depending on your body position, would work best for bodybuilding purposes. ![]()
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