How to make Facepull with pulley correctly.

Posted By: Nacho Varela In: Tutorials On: martes, marzo 9 2021 Hit: 49985

In this article we are going to explain what are the key points that you must take into account to run the Facepull in pulley correctly.

How to do Facepull correctly?

In this article we are going to explain how to make the Facepull with pulley. The Facepull is a magnificent exercise to work your shoulders. One of the aspects that make it interesting is that you work your shoulders in an unusual range of motion. This aspect is key to achieving a good muscle balance and avoiding overuse injuries. When we perform basic exercises (bench press, dominated, push-ups, oars, etc.) we especially strengthen the internal shoulder challenges. However, there are muscles and movements that you will not train unless you do specific movements such as Facepull.

What are the muscles involved in pulley facepull?

When you perform a facepull you are mainly working two movements: horizontal abdution and external rotation of the shoulder. Therefore, when you train the Facepull with pulley you will train mainly the muscles responsible for performing those two movements:

Horizontal abductors: Posterior deltoids, Middle e lower trapezius.
External rotation: Infraspinous and Minor round.

How is the technique correct?

You can perform the facepull in pulley in different ways: sitting on the floor, kneeling or standing. You can also use low, medium or high pulley to vary the stimulus. However, there are some technical aspects that you should keep in mind whenever you do this exercise.

Place your firm posture when doing facepull. When you do this exercise try to have your trunk completely vertical and extended. You should avoid bending your spine or re-embering your back.
Keep your shoulders down when performing facepull at all times. Try not to raise your shoulders. Otherwise you will excessively activate the upper trapeze and it is not the goal of this exercise.
Externally rotate your shoulders leaving your elbows at a fixed point when doing facepull. Once you betray when doing the exercise imagine that you have your elbows at a fixed point and perform the external rotation of the shoulder.
Retract or put together your scapulae when doing facepull. Try to put your scapulae together to further affect the middle e lower fibers of the trapezium.

How many reps should I do from Facepull?

Facepull is not a basic exercise where you are interested in working a few repetitions with a lot of weight to improve your maximum strength levels. On the contrary, the facepull in pulley is an auxiliary exercise that will help you prevent injuries and develop the muscles of your back shoulder. In this sense we recommend that you work in medium (6-12 repetitions) or high (12-25) repetition ranges.

What is the most important thing when working the Facepull in pulley?

When we perform these types of exercises where you try to work weak muscles such as the rotator cuff, you must focus your attention on the muscles you want to develop. To do this, focus especially on feeling that you perform the movement with the muscles of the back shoulder. Also focus on feeling like you rotate your shoulders leaving your elbows at an imaginary point. Finally actively contract the middle of your scapulae to further strengthen the middle e lower trapezium.

At what speed should I perform the Facepull in pulley?

The speed at which you perform a movement is called the tempo. Facepull is an exercise where we are more interested in time under stress than applying force at a high speed. For this you can use controlled and moderate tempos. For example: 3020 or 3121.

If you do facepull in tempo 3121 you would have to do the following:

The phase in which the arms are stretched lasts 3 seconds.

The phase after the break once you have your arms stretched out lasts 1 second.

The pulley pulling phase lasts 2 seconds.

The holding phase once you have pulled the pulley lasts 1 second.

Want to watch a video of how to do facepull?

In the following video we leave you a video on our Youtube channel where we explain the key points for you to learn how to make Facepull in pulley correctly.