Pulley Machine is one of the useful machinery and you can utilize it for multiple exercises. Whether you want to build chest or train your triceps, just install the required tool (rope, short bar, or handle bar) and start doing. A gym lover can use this machine for different exercises including Cable Crossover, Triceps Pushdown, Cable Kickback, and Cable Shoulder Press.
Similarly, if you want to strengthen your shoulders you can use Pulley Machine to perform Face Pulls. In this article, BFA lets you explore the significance of Face Pulls exercise and seek for its alternatives. Let’s begin without wasting a second!
General Information
Face Pull is one of the primary shoulder exercises that targets significant muscle called posterior deltoids. Other exercises like Overhead Press and Shoulder Press also pays attention to this muscle group. But Face Pull is a dedicated workout for your deltoids that not only generates power but also brings stability.
Exercise name is derived with the move it asks performers to do. Face Pull require you to pull weight towards face by contracting the shoulders. You can perform this particular exercise in fitness centers or gyms as a pulley machine is compulsory. Moreover, this isolated exercise also keeps positive attitude for your upper body strength.
According to a case study conducted in 2017, performing face pulls for 6 weeks will improve range of motion and is effective for shoulder syndrome.
Benefits of Face Pulls
Prevention from Muscle Imbalance: Face pull is a shoulder-oriented exercise and do not involve other muscle groups. This property will not bring other muscles in use that mean you only need to deal with prior muscles.
Injury-Free: in this workout, you are using pulley machine that will not cause injuries due to unnecessary external equipment. You have to adjust the weighted plates and start performing it without any tension.
Better Posturing: Performing this exercise with proper angle and shape will stabilize your whole body and bring better posturing.
Back Shape: While pulling the ropes, shoulder blades will gain focus and it will put your back in V-shape. In simple words, along with shoulders Face Pull exercise also shapes your back.
Upper Strength: Face Pull brings great amount of load to the upper body which will keep perfumer in a challenging task. If you don’t have stronger upper body, then switching to this exercise is not ideal for you.
Along with all these benefits, Face Pull also has good mental approach. You can consider this as a prime shoulder exercise and must experience it for good results.
How to Perform Properly
The expected outcome will not come if you are struggling with wrong form/angle. Therefore, you must follow guidelines to gain good results from any exercise. Following are the steps that you have to adopt throughout the exercise:
- Set up the machine and install the equipment such as Rope. Adjust the weighted plates and the rope according to your personal choice.
- While keeping a distance of four to five steps from the machine, stand straight with a relaxed body.
- Now pull the rope towards your eye level by generating power through arms. Make sure to contract the shoulders and must engage your core.
- Repeat the steps for desired number of times and try to perform 3-4 sets.
- It’s better to start with low weight and must practice the move properly. Once you become habitual of it then no one can stop you from gaining a wider shoulder. It’s always recommended to consult with your fitness trainer if you feel pain in any muscle while performing the exercise.
Common Mistakes with the Exercise
If you don’t commit any mistake, results will definitely surprise you. Here are some common mistakes that you don’t need to attempt:
Rope Level: While pulling the rope, some performers pull towards neck or chin. Don’t do this as doing so will cause activation of biceps and deltoids will go for rest.
Body Position: Always try to maintain a straight form and don’t lean forward/backward as it can cause injuries.
Too much Weight: Pulling too much weight may cause muscular pain which is not good for lifters/athletes. Therefore always go with bearable weight and try to focus on quality performance.
Alternatives to Face Pulls
As it is a gym-based workout and many people are present in the fitness centers to get them in shape. Cable Machine is always a busy machine and is not free sometimes. In this case, you cannot ignore your shoulders and must try to improve their strength. Keeping this in mind, we have explored some face pulls alternatives that will target the same muscles. Let’s find a bit about these necessary workouts:
1. Reverse Dumbbell Fly
Reverse Dumbbell Fly is easily accessible exercise and serve as face pull alternative. Dumbbell is the primary equipment that you can purchase from market. You can train your shoulders at home as well by performing this exercise correctly. This exercise also improves your range of motion and guarantees shoulder strengthening.
Hold the pair of dumbbells and bring yourself down enough to make a parallel connection with surface. Now lift the weight up by extending the arms and keeping the elbows straight. Perform at a slow pace and repeat the movement for 12-15 times per set.
2. Barbell Row
Rowing also targets your shoulders as prime muscles and increase strength in your deltoids. The best thing about this exercise is its simple movement that does not force you for any exterior rotations. All you need is a barbell and hinge down enough that your knees are making a connection with shoulders.
Instead of pulling, you have to lift the barbell up toward your chest by keeping the deltoids active. Make sure to keep head and neck straight with a neutral back. Weight control is the main thing and you must manage weight as the chance of injuries in lifting weights is higher.
3. Cable Y Raise
Another competent exercise similar to Face Pull is Y raise in which you will use cable machine. This exercise is preferable due to its significance for deltoids, traps, and upper body muscles. While keeping the core engaged, you have to stand straight away from the machine.
Hold the cables in opposite hands such as right cable in left one and vice versa. After adjusting the plates, you have to perform a reverse fly and try to end the movement in Y shape. Contract your shoulders, maintain a good body balance, and master the simple move for massive results.
4. Dumbbell Shrugs
Another simple and effective exercise for the delts is Dumbbell Shrugs that can be performed anywhere. It will activate your deltoids as you need to generate power through shoulders. The exercise starts by holding a dumbbell set in each hand and stand straight.
While utilizing the shoulder muscles, lift the weight up to some inches and then lower the dumbbells back. Initially, you will feel no tension in the muscles but once you reach 2nd/3rd set, it will challenge your overall stamina.
5. Band-Pull Apart
If you don’t have dumbbells but still looking to train successive shoulder muscles, then hold a band in hand. Band-Pull Apart gains 5th position in the list of face pull alternatives and is effective more than reverse flies.
With a resistance band in hand, your aim is to stretch it for the maximum range by bringing tension in the shoulders. Make sure to keep the band level parallel to the shoulders so it may activate the required muscle.
6. Dumbbell Front Raise
Dumbbell Front Raise is one of the preferable face pull alternative exercise because of its functionality for deltoids. With a pair of dumbbells in hand, stand straight and keep the chest tight. To cause tension in the shoulders, you must have to keep shoulders up. Now bring the weight up to the shoulder level by extending the arms from the front. Try to be slow with the move and perform at least 3 sets of 12-15 reps.
Bottom Lines
Face pull workout gains a great significance and preference in the fitness industry due to its results. But eating the same apple may rotten the stomach and similarly doing the same exercise may cause muscle imbalance. Therefore, to divert the muscle attentions, you must try face pull alternatives mentioned above in the article. If you are beginner then take a command on simple exercises like Dumbbell Shrugs or Front Raise. For advanced or pro lifters, Y Raise or Barbell Row is an ideal choice.
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