How to Do Barbell Face Pulls Properly

Barbell face pulls exercise is one of the best ways to strengthen the shoulder muscles. The importance of the shoulder muscles to our movements can just never be overemphasized.

The shift to remote working has seen most people’s world revolving around one chair to the other.

Life is in a loop – go to sleep, wake up and get on the chair to work, order food in, eat it at the table, play a video game, later watch a movie on the couch, wake up and go to bed and repeat the cycle the next day. We have thus fallen into a very unhealthy and dangerous cycle of inactivity.

Hunching over our machines day in day outcomes with its own unique set of consequences, and one of them is shoulder pain.

Thus, barbell face pulls is not just an exercise you do because you are interested in working out, but it is necessary for everyone to add it to their routine so they do not further complicate the shoulder issues that may arise from a sedentary lifestyle.

If you want to save your shoulders from future problems, here is how to do the barbell face pulls.

HOW TO DO BARBELL FACE PULLS PROPERLY

You will need a barbell for this workout

  • Grip your barbell with the palms facing down, with your hands at the shoulder’s width. Keep your feet at hip-width distance.
  • Slightly bend your knees and while at it bend your body forward so that your back is parallel to the ground.
  • Pull your shoulders back and keep your core tight.
  • Bring the barbell upwards in the direction of your face, keep your elbows back.
  • When you get to the peak, hold it for a few seconds before you slowly lower the barbell to the initial position. Squeeze the back of shoulder joints before you lower the dumbbell.
  • Do as many reps as desired.

WHAT MUSCLES DO BARBELL FACE PULLS WORK?

REAR DELTOIDS

This mass of muscles rarely gets the attention they deserve. The sad part is, it takes just one malfunction of the deltoid muscles for your shoulders to lose their stability and run the risk of injury.

TRAPEZIUS

These muscles are also sometimes referred to as traps.

They are located near the base of the head and shoulders and play a key role in keeping stabilizing your spine and defining your overall posture.

RHOMBOIDS

Weak rhomboids can be a nightmare. They can result in chronic back pain, and if you have ever experienced back pain, you only know too well to let the rhomboids grow weak or get injured.

These rhomboid-shaped muscles lie between the scapula and help in the upper limb movement.

BARBELL FACE PULLS BENEFITS

PREVENTS ROUNDED SHOULDERS

Rounded shoulders are problematic for so many reasons the first being that they do not look so good. They give you that slouchy appearance that is not good for anything.

Two, they are a precursor to big problems to come because over time the hunched appearance results in back pain.

BEGINNER-FRIENDLY

This is an easy exercise to execute, even if you are not exactly a gym body. You do not even have to add weights to the barbell if you feel that will be too heavy.

Once you get the form right, you are basically good to go!

WORKS THE REAR DELTOIDS

As mentioned before, this is a group of muscles that can easily be left out, yet they are very key to all sorts of upper body movements. This exercise isolates the rear deltoids and increases the muscle strength in this area.

WARM-UP OR FINISHER

This exercise can pave the way for heavier shoulder workouts or close an intense shoulder workout session.

IMPROVES POSTURE

They prevent that hunched look and rounded shoulders thus giving you a straighter posture.

FIX SHOULDER PROBLEMS

It prevents shoulder injuries and improves overall shoulder health.

Shoulder pain and mobility problems are some of the conditions barbell face pulls have been known to address when performed well and consistently.

BARBELL FACE PULLS ALTERNATIVES

CABLE ROPE FACE PULL

In this variation of face pull, you will be using a cable machine and essentially making the pulling motions towards your face.

What makes this variation better is that using the barbell can sometimes result in rounded shoulders if you are not very keen on the form.

RESISTANCE BANDS FACE PULLS

This variation uses the same concept as the cable rope face pulls, only this time you will be using resistance bands. This is even more efficient because all you need is a resistance band or more.

You can easily do it when alone at home so long as you find a place to pitch the band.

BARBELL FACE PULLS MISTAKES TO AVOID

Avoid rounding your shoulders when doing this exercise, as this will just exacerbate the situation instead of making things better.

Try to keep the weight reasonable so you do not strain your shoulders. You have to be comfortable with the resistance level you are going for.

More so, more weight could cause other muscles to compensate, but we do not want that, we just want to focus on the shoulder muscles especially the rear deltoids.

Retract your shoulder blades, failure to do so may result in your blades getting pinched with each other.

Rushing through this exercise is a no-no, take your time with both the ascent and descent. Also, take care not to extend your neck while doing this exercise.

CONCLUSION

Barbell face pulls could possibly alleviate very many shoulder problems, and they are one of the few exercises that isolate the rear deltoids.

You do not need any fancy equipment to do them because they are so many accommodative variations. Neither do you need to be very conversant with working out.

However, due to their form-sensitive nature, you may want to consider getting a professional to walk you through it the first time if you are not entirely sure you can maneuver it on your own.

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