If you want to target your biceps, maybe you have skinny arms and you want to bulk up, here are a few more exercises you can do, the dumbbell floor press, the underhand dumbbell row, regular bench presses, and deadlifts will get amazing results. It is, instead, more suited to toning the muscles and building inner strength that will come in handy during other power exercises. As mentioned earlier though, the aim of face pulls in working out the biceps is not to build on bulk and size. The biceps are among the secondary muscles worked during face pulls. Thanks to their proximity to the delts and traps, they are also important muscles for good posture and are targetted during a proper face pull workout. The rhomboids play a major function in pulling the shoulder blades together and making sure they stay intact.Īs retraction is a common feature in face pulls, these muscles are also engaged and strengthened. The traps are important muscles for a strong neck and shoulders, and are partially responsible for overhead actions such as lifting and rotation. Related Reading: Rear Delt Row Exercise Guide TrapsĪlong with the rear delts, the trapezius muscles are also one of the major muscles worked during a face pull workout. Face pulls also help to avoid a hunched forward appearance due to poor posture. The pulling movement of this exercise improves the mobility and stability of the shoulders. Rear delts are the muscle fibers located right at the back of the shoulders and are the furthest back of the three main deltoid areas. The rear deltoids, known colloquially as the rear delts, are one of the primary targets of face pulls. Now that we’ve established what face pulls are and why they are so important and overlooked, it’s time to go deeper into what it is they actually do which particular muscles in the body benefit the most from their actions. It not only improves posture and physique, it also contributes to the development of our mid back and shoulder capsule. Make no mistake about it, though, the face pull is a versatile exercise with a host of benefits. We all love to focus on the “mirror muscles” that are obvious to us and to others, and as such exercises like face pulls, whose target muscle work is more subtle, get overlooked.
This is also one of the reasons the exercise is quite wrongly overlooked by most bodybuilders. It is also a quite comprehensive exercise in itself, especially if your target is your upper back. And although one of the major appeals of the face pull workout is that it strengthens these muscles so that they can help serve you better during other exercises, such as push ups, pull ups, bench press and chest press. The face pull is a versatile exercise aimed at working the rear deltoids, rhomboids, traps, and external rotators. He says, and I quote, “they assist in maintaining the shoulders squared and back so that people do not develop the pulled-forward look due to excessive chest and front deltoid work.” – Robert Herbst What Are Face Pulls? However, it has much more to offer than just that.ĭon’t believe me? Well, Robert Herbst, who has won the World Champion powerlifter 19 times, also recommends face pulls. Many people think of it as an easy-to-do type of corrective exercise. I feel that the face pull exercise is one such unsung hero. There are a few exercises that do not get their due. What they are, how you can do them, and do them correctly, go over the muscles that are worked during this exercise and give you some tips to help you target the correct muscles. In this article I am going to cover Face Pulls.
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