What To Know
- Face pulls are a popular exercise that targets the muscles of the upper back, including the side delts.
- When you perform a face pull, you are pulling the resistance band or cable handles towards your face, which engages the side delts in this abduction motion.
- This variation involves starting with the handles at a high position and pulling them down to a lower position, which increases the range of motion.
Face pulls are a popular exercise that targets the muscles of the upper back, including the side delts. But do they really work? The answer is a resounding yes! Face pulls are an effective exercise for targeting the side delts, as well as the rear delts and trapezius muscles.
How Face Pulls Target the Side Delts
The side delts are responsible for abducting (lifting away from the body) the arm. When you perform a face pull, you are pulling the resistance band or cable handles towards your face, which engages the side delts in this abduction motion.
Benefits of Face Pulls for Side Delts
In addition to targeting the side delts, face pulls offer several other benefits:
- Improved shoulder stability
- Reduced risk of shoulder injuries
- Enhanced posture
- Improved athletic performance
How to Perform Face Pulls
1. Choose a resistance band or cable machine. For beginners, a light resistance band is recommended.
2. Attach the band or handle to the high pulley of the cable machine.
3. Stand facing the machine, with your feet shoulder-width apart.
4. Grab the handles with an overhand grip, slightly wider than shoulder-width.
5. Pull the handles towards your face, keeping your elbows close to your body.
6. Squeeze your shoulder blades together at the top of the movement.
7. Slowly return the handles to the starting position.
Tips for Effective Face Pulls
- Focus on pulling with your shoulder blades, not your arms. This will ensure that the side delts are targeted properly.
- Keep your elbows tucked in throughout the movement. This will prevent the biceps from taking over.
- Squeeze your shoulder blades together at the top of the movement. This will help to isolate the side delts.
- Choose a weight that is challenging but allows you to maintain good form.
Variations of Face Pulls
There are several variations of face pulls that can target the side delts in different ways:
- Single-arm face pulls: Performed with one arm at a time, this variation allows for greater focus on the side delts.
- Reverse face pulls: Performed with a supinated grip, this variation targets the side delts from a different angle.
- High-to-low face pulls: This variation involves starting with the handles at a high position and pulling them down to a lower position, which increases the range of motion.
How Often Should You Do Face Pulls?
For optimal results, face pulls should be incorporated into your workout routine 2-3 times per week.
Are Face Pulls Safe?
Face pulls are generally a safe exercise, but they should be avoided if you have any shoulder injuries or pain. It is important to use proper form to avoid injury.
Wrapping Up: The Side Delt Sculpting Power of Face Pulls
Face pulls are an effective and versatile exercise for targeting the side delts. By incorporating them into your workout routine, you can improve shoulder stability, reduce the risk of injury, enhance posture, and improve athletic performance. So, if you’re looking to sculpt your side delts, face pulls are a must-try!
Quick Answers to Your FAQs
Q: How can I increase the intensity of face pulls?
A: You can increase the intensity by using a heavier resistance band or by increasing the number of repetitions.
Q: What are some alternative exercises for targeting the side delts?
A: Some alternative exercises include lateral raises, reverse flyes, and overhead press.
Q: Can I do face pulls with dumbbells?
A: Yes, you can perform face pulls with dumbbells by holding the dumbbells in front of your body and pulling them towards your face.
