Presuming your goal is to get stronger and not injured, there are more effective alternatives. Easy, easy, easy and then as the rope approaches your face, damn! 5) Focus on taking your elbows as wide as possible as you push down towards the floor. squeezing the shoulder blades together. Stop stretching your hip flexors and train them instead. Exercise Alternatives for Face Pulls. Perhaps the most significant part of my work is not the exercises I give people, but rather the ones I suggest they stop doing.. This creates a poor stimulus to the muscles you’re targeting as you bypass a significant part of their operating range. Subtract to improve your results. The face pull is a staple exercise that belongs in all programs no matter the goal. The face pull, which is also referred to as a high row, rope pull, and rear delt pull, is an intermediate-level exercise, according to the American Council on Exercise. The face pull is THE pain-free shoulder staple that belongs in most all programs no matter the goal or training focus. If you can’t adapt it, drop it altogether. If you are trying to get your traps rear shoulder link stronger do Kroc rows but make sure the bell from the inside brush across your ears so you will activate more rear delt and trap than you activate your lats. Shoulder injury not getting better? Bodybuilding. No progress with your injury rehab? 4) Measure how much active range of motion you have in the direction the cable will take your arm. There are a number of common exercises … This exercise also provides a more favourable resistance profile and will have those target muscles working harder throughout their range, not just at the end of it. December 14, 2015, 5:25pm #1. A new facial exercise product bills itself as a “noninvasive facelift” that will firm up your facial muscles, define your jawline, and even regrow hair. - or a compound move that has the same effect? 3) Set the cable height so there’s a significant drop off in the resistance as your elbows approach the floor (the cable should get closer to your shoulder in this position). There are a number of common exercises that represent bad choices because their risk to benefit ratio is skewed in the wrong direction. It builds big, strong, and stable shoulders and upper backs, while also helping to bulletproof the shoulders from chronic aches and pains in the process. Exercise Alternatives for Face Pulls. Not only are you pulling the cable towards you, you’re also working to straighten the rope. 2) Lay down in the centre of the cable machine with your shoulders in line with its columns. These include the posterior deltoid, infraspinatus and teres minor. | Who lit the fire in my shoulders?! These big spikes in force also create the perfect conditions for injury. 1) Use cable attachments placed just above your elbow. crazyj23. Especially if you have existing shoulder problems. Because over the last decade, I've seen the face pull prove itself over and over again to be the most effective direct shoulder training exercise in my programming arsenal. If you are trying to improve endurance strength do like MattyG35 suggested inverted rows on a suspension or even under a barbell with a couple of hand towels. For every degree you take the rope into a wider triangle, there’s an increase in the force you’re having to produce to do so. Face pulls at the gym on cables doesn’t give me this stimulation at all. Despite seeming relatively innocuous, the face pull is near the top of that list. Does anyone know of an exercise that can be done in place of face pulls? The increasing moment arm and the additional force required to straighten the rope, both occur precisely when the target muscles are getting short. How to use resistance training to recover from injury and improve your performance. I looked at the alternatives on the page, and they were all cable too. In this post I’ll explain exactly why the face pull is bad exercise and give you a safer, more effective alternative. Firstly, by lying down you allow gravity to anchor your trunk. There are a number of common exercises that represent bad choices because their risk to benefit ratio is skewed in the wrong direction. Why The Australian Ballet stopped stretching and what happened next. I have seen this called something like a ‘prone DB row’ or something like that. Does anyone know of an exercise that can be done in place of face pulls? Go here for a detailed explanation of this effect. This is because the distance between the line of force (which is represented by the cable) and your shoulder (glenohumeral joint) is increasing as your elbow travels backwards. Take a look around any gym and you’ll see people performing the same exercises as if there was no alternative. Sorry I don’t do face pulls and am not sure if that’s the correct answer. December 14, 2015, 5:25pm #2. Healthy shoulders are not a given; you have to work for them. The complete guide to lower body exercises. If you are doing the face pull for Shoulder rehab or alignment, do the YTWLI on an incline bench with light dbs and in a circuit. Listen to your body, if an exercise feels horrible it probably is. (Weight), Hm… the spacing appears to have gotten screwed up, but I think you get it…. I think of this movement as the opposite of chest flyes, and just try to pull until my elbows/upper arms are above parallel to the floor, and try to pull the DBs ‘apart’ (i.e. to the side) the whole time i’m pulling up. I dont have access to any cables. Here’s an exercise I do: I don’t do this instead of face pulls, i do them in addition, but personally, shoulders are a week point, that constantly gets injured unless i do pos delt and external rotation rotator cuff kind of work 3X weekly.