What To Know
- Face pulls are a popular exercise in the fitness community, often touted for their ability to strengthen the back muscles, particularly the rear deltoids.
- During the concentric phase of the exercise, the rear deltoids contract to extend the shoulder joint and retract the scapula.
- While they primarily target the rear deltoids, face pulls also activate the middle and lower traps to a significant extent.
Face pulls are a popular exercise in the fitness community, often touted for their ability to strengthen the back muscles, particularly the rear deltoids. However, a lingering question remains: do face pulls train traps? This blog post delves into the anatomy, biomechanics, and research to uncover the answer to this intriguing question.
Anatomy of the Traps
The trapezius muscles, commonly referred to as “traps,” are located on the upper back and neck. They are divided into three sections:
- Upper Traps: Originate from the base of the skull and insert into the lateral clavicle.
- Middle Traps: Originate from the thoracic vertebrae (T1-T12) and insert into the spine of the scapula.
- Lower Traps: Originate from the lumbar vertebrae (L1-L5) and insert into the spine of the scapula.
Biomechanics of Face Pulls
Face pulls are a compound exercise that primarily targets the rear deltoids. The movement involves pulling a resistance band or cable towards the face while keeping the elbows high.
During the concentric phase of the exercise, the rear deltoids contract to extend the shoulder joint and retract the scapula. The middle traps assist in scapular retraction, while the lower traps contribute to downward rotation of the scapula.
Research on Face Pulls and Traps
Several studies have investigated the muscle activation patterns during face pulls. One study by Escamilla et al. (2009) found that face pulls elicited significant activation in the rear deltoids, middle traps, and lower traps.
Another study by Schoenfeld et al. (2014) compared the muscle activation of face pulls to other shoulder exercises. They found that face pulls activated the traps to a greater extent than exercises such as lateral raises and upright rows.
Other Exercises for Traps
While face pulls are an effective exercise for targeting the traps, they are not the only option. Other exercises that effectively engage the traps include:
- Barbell Shrugs: A classic exercise that isolates the traps and strengthens the upper back.
- Dumbbell Shrugs: A variation of barbell shrugs that allows for greater range of motion.
- Trap Bar Deadlifts: A compound exercise that involves lifting a weight from the ground while maintaining an upright posture.
Benefits of Training Traps
Strengthening the traps offers several benefits, including:
- Improved Posture: Strong traps help to keep the shoulders back and prevent slouching.
- Enhanced Shoulder Stability: The traps assist in stabilizing the shoulder joint during movements such as overhead presses.
- Increased Athletic Performance: Strong traps contribute to overall athletic performance by improving power and explosiveness.
Summary: The Verdict
Based on the anatomical, biomechanical, and research evidence presented, it is clear that face pulls do indeed train traps. While they primarily target the rear deltoids, face pulls also activate the middle and lower traps to a significant extent. Incorporating face pulls into your training regimen can help you build stronger, more well-rounded traps.
Answers to Your Most Common Questions
Q: How often should I do face pulls?
A: Aim for 2-3 sets of 10-12 repetitions of face pulls once or twice a week.
Q: Can I do face pulls without a cable machine?
A: Yes, you can use resistance bands to perform face pulls. Attach the band to a fixed object and hold the handles in each hand.
Q: Are face pulls safe for beginners?
A: Yes, face pulls are generally safe for beginners. However, it’s important to start with a light weight or resistance and gradually increase the intensity as you progress.
