Focus on technique rather than using excessive weight. Use a weight or resistance that allows you to maintain proper form and control throughout the exercise. Keep your shoulder blades engaged as you extend your arms. Maintain control throughout the movement, and avoid letting the tension release abruptly. Return: Slowly extend your arms forward, allowing the rope or band to return to the starting position. Hold this position for a moment, emphasizing the contraction. Squeeze: When you reach the fully contracted position, squeeze your shoulder blades together and feel the tension in your rear delts and upper back. Keep your elbows high and wide, leading with your elbows as you pull. Focus on initiating the movement with your rear deltoids and upper back muscles, rather than using your arms or biceps. Pull: Begin the movement by retracting your shoulder blades and pulling the rope or band towards your face. Keep your chest up, shoulders back, and a slight natural arch in your lower back. Posture: Engage your core muscles to maintain stability and proper posture throughout the exercise. Stand with your feet shoulder-width apart, and slightly bend your knees. Take a step forward to create tension in the rope or band. Grasp the rope or band with a neutral grip, placing your hands slightly wider than shoulder-width apart. Stand a few steps back, facing the cable machine or anchor point. Setup: Start by attaching a rope or a band to a cable machine or resistance band anchor at chest height. Here’s a simplified guide on how to perform face pulls in five steps: Performing face pulls is an effective exercise for targeting the rear deltoids, upper back, and rotator cuff muscles.
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