face pull

face pull

El face sweater It is one of the least performed exercises in gyms. Perhaps this is due to the fact that it does not strengthen the mirror muscles, that is, the ones you show when you are in front of another person, but back and shoulder. Normally, we prefer to work the abdomen, chest and arms.

However, it is an exercise. very healthy. Improves traps, rear deltoids and rhomboids. Thus, it strengthens our back, helps us to have a correct posture, gives us stability and even improves our performance when doing other exercises. Furthermore, it is relatively easy to run And it doesn't require much weight. Therefore, it is available to anyone and you can even do it at home. So that you include it in your routine, we are going to explain how to do it and also the benefits of face sweater, as well as the mistakes you should avoid.

How to do face sweater

Seated face pull

collective exercise

This exercise It is done with the pulley and a bar or some ropes. We recommend the latter, because the first has a limitation. In the path of the arms does not take advantage of all the possibilities of movement. You can also do it standing or sitting, an aspect that we will return to later.

On the other hand, as we were saying, the weight must be enough for the exercise to be difficult. But not excessive because it would pull you forward and you would do it the wrong way. It is more important that you first master the technique and then worry about increasing the weight that will resist your effort.

Also when gripping the ropes you have different possibilities of placing your hands. You can put them in a supine, prone or neutral position, depending on how comfortable the exercise is for you. Nevertheless, we advise you to do it in the prone, that is, with the hands down, because it facilitates the upward movement.

To perform the face sweater, stand in front of the pulley, but a little away from it, and grab a rope with each hand. Next, pull the strings to your face (that's why it's called face sweater) bending the elbows and in such a way that the fists are at the height of the cheeks. Stay in that position for a few seconds and then return to the starting position keeping the tension in your arms.

It is very important that elbows are higher than hands, in an intermediate position between these and the shoulders. Also, to facilitate movement, you can stand with your knees slightly bent and your chest slightly forward. Likewise, it is essential that both arms work at the same time. That is, the movement of both is simultaneous.

If you do the exercise well, you will be working the joints of the elbows, but, above all, you will get a shoulder external rotation back leading to join the shoulder blades. You can perform sets of twelve repetitions each. In this sense, keep in mind that the muscle groups you are working on have many slow-twitch fibers. That's why they need enough repetitions for the exercise to do its job. Consequently, even the sets of twenty reps.

Moreover, the face sweater supplement chest exercises allowing you a complete workout of your muscles.

Errors to avoid

Gym

a small gym

As with other training routines, if you do the wrong face sweaterIt will do you more harm than good. Or at least, you won't get the results you want. Therefore, you must take into account what are the most common errors when executing it to avoid them.

In the first place, it is important, as we said, that elbows are above wrists. But, once placed in that position, do not raise or lower them throughout the movement. Keep them constantly in that posture. Ideally, they should have a trajectory parallel to the ground.

Second, never push yourself. It will do you no good to gain momentum with your arms and then relax them. The movement must require a constant and uniform effort. That is why it is not recommended to overload the weight. If it is excessive, it will precisely require an inadvisable pull.

Finally, do not apply too much speed to the exercise. That is not its function. As we were saying, the effort has to be uniform and maintained. Therefore, the best way to achieve it is slowly. Focus on feeling the weight and tension throughout the movement of the exercise. And do not forget stay in the final position of maximum stretch of the strings before beginning the return.

Benefits of face sweater

Sport Center

Sports center in a big city

Once we have explained to you how to perform the face sweater and the mistakes you should avoid, we are going to show you how this training routine benefits you. The most important thing is that strengthens muscles back of the shoulder and also those responsible for its rotation. Likewise, improves postural behavior of this part of your body.

But also has aesthetic benefits, since it allows you to achieve a more muscular back. And it even favors the development of the front muscles. There needs to be a balance between these and the rears. When you perform, for example, exercises of press bench, the antagonistic muscles also work. And these are, precisely, the ones on the back. Therefore, they too must be strong to endure such work.

Alternatives to face sweater

Seated face pull

Training in the gym

To finish, in case it seems monotonous to you face sweater, we show you some alternatives for you to combine them. For example, you can perform the exercise sitting, as we have already told you. However, make sure that you do it with the same technique as if you were standing.

You can also do this exercise with a resistance band instead of a pulley. You can place it around a post or a bar and make the face sweater in the same way. In addition, this system allows you to get a Constant tension, which improves the results.

You can also do the exercise with one hand and go combining it with the other. In this way, you will improve the unilateral function and, with it, you will be benefiting your muscle balance. Finally, a good alternative to face sweater is the call oar to the chin, which is executed with a standard Olympic bar and works the same muscles, as well as others.

In conclusion, now you know how to correctly perform the face sweater. You also know the mistakes you should not make. And, above all, you are clear about the benefits for your body to include this exercise in your gym routines everyday.


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