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Power Of Face Pulls: Target Muscles And Benefits

Face pulls are an effective exercise that builds your upper body strength and should be part of your training routine. This exercise targets the posterior deltoids of your shoulder, which are often neglected by other shoulder exercises. In this, you use a cable pulley machine to pull the weight straight toward your forehead, causing strain in your rear delts. Exercising the rear delts will prevent muscular imbalance and build overall shoulder strength. It is easy to do as long as you pay attention to your form. 

Face Pulls Muscles that Work 

The main muscles that work in the face pull exercise are the rear deltoids. This motion also uses the middle trapezius (upper back), which helps you pinch the shoulder blades together and the rhomboids. 

  1. Rear Delt: This muscle group is integral to the shoulder muscles. It is located at the back of the shoulder and is responsible for horizontal extension.
  2. Rhomboid: Rhomboids are located in the upper back. Their primary tasks are shoulder blade retraction and maintaining proper posture. 
  3. Rotator Cuff: This is a group of four small muscles located on the shoulder joint. It helps stabilise the shoulders and prevent injury.
  4. Trapezius: This large muscle group extends from the neck to the upper back. Its primary responsibility is shoulder rotation, elevation, and neck extension. 

Face Pulls Benefits 

To all the fitness enthusiasts, face pull exercises bring a multitude of benefits to their body. We have listed some here: 

  1. Improves Posture

This exercise targets the rhomboids, which are responsible for maintaining posture. Strengthening the rhomboids helps improve posture.

  1. Improves Athletic Performance

Trapezius muscles play a crucial role in improving athletic performance, and the exercise helps strengthen the traps and boost athletic performance.

  1. Increases Strength and Muscle Mass

It works on muscle fibres by causing them to grow back larger and stronger using the basic principles of resistance training.

  1. Reduces Risk of Injury

This exercise helps reduce the risk of injury by strengthening and improving the rotator cuffs.


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