Face Pull

Directions:

Preperation/body position

1. Position cable pulley so that it is roughly chin height, on a cable station that allows you to change its position.
2. Set pin to correct weight on weight stack.
3. Whilst keeping torso erect and back straight, grasp attachment.

Excution/Movement

1. Whilst keeping good body posture, pull attachment towards neck area.
2. Arms should be parallel to the ground throughout the exercise to stress the posterior deltoid head.
3. Bring arms back so that elbows are just past shoulder line.
4. Descend slowly to the starting position.
5. Repeat for repetitions.

Comments

The face pull is an exercise that is not commonly used in gyms, nor an exercise that is commonly known at all.

Face pulls are a similar action to the rear deltoid row, however have the benefit that it can be performed during a standing position.

Face pulls can be performed both standing upright, or seated. The seated version can be beneficial as form is often easier to maintain. The standing face pull can pull the user forward when heaver weight is being used. The seated version is done in a similar fashion to the seated cable row, just remember to keep your upper arms parallel to the floor to stress the rear deltoid head, instead of the latissimus dorsi.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.