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, Latissimus dorsi as well as the biceps.[1] The face pull is considered an important exercise for shoulder health and stability.[2]
Biomechanics
editThis section possibly contains original research. (May 2020) |
At the glenohumeral joint, movement of the humerus is performed by a combination of transverse abduction, by the posterior and lateral deltoids,[3] and external rotation, by the infraspinatus and teres minor.[4] At the scapulothoracic joint, the middle and lower fibers of the trapezius and the rhomboids contract to perform retraction of the scapulae.[5] To a lesser extent, the biceps are involved to flex the elbow joint,[6] while the spine erectors isometrically stabilize the lower back.[7]
Performance
editThe 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.[2] The exercise can, however, also be performed seated or with resistance bands.
References
edit- ^ Thomas R. Baechle, Roger W. Earle (2019). Weight Training: Steps to Success. Human Kinetics, Inc. p. 64. ISBN 978-1450411684.
- ^ a b Campbell, Adam (2009), The Men's Health Big Book of Exercises, Rodale Inc., ISBN 978-1-60529-550-3 p108
- ^ 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