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Do you include facepulls in your training?👇🏽
Arguably one of the most useful exercises for shoulder health and upper back / scapula stability. In this post I want to share how by manipulating the anchor point and direction of pull we can slightly shift which muscles are emphasize.
⦿ ALL muscles mentioned on the graphic are being worked in ALL variations shown here. Additionally, the rhomboids play a huge part, especially if you emphasize scapular retraction.
🎯 Upper Traps & Side Delts — by placing the anchor point low, we are essentially doing an upright row. Prime movers for this direction of pull are going to be the side delts and upper traps.
🎯 Rotator Cuff Group — any setting lower than our eye level will make it so there is more external rotation happening to execute the movement. Around chest/chin heigh is what I’ve found to be the most optimal to target the external rotators.
🎯 Rear Delts — these are extremely active in most variations since there will always be a great degree of shoulder horizontal abduction. That said, setting the line of pull around eye level will reduce the contribution of the external rotators (less rotation happening) and bias more the posterior deltoids (greater horizontal abduction).
🎯 Lower Traps — a high line of pull will emphasize scapular depression and thus increase activation of the lower traps. Even less shoulder ER rotation happens here so if you wish to target those, the previous 2 variations are tour best bet.
➤ These are not set in stone, and you can experiment with anything in between to find the best feeling for you.
➤ If you notice, I am not forcing scapular retraction. This is for a specific reason (it feels best in my body), but many people find it useful to squeeze the blades a bit more. If you want more rhomboids and middle traps, retract more.
Questions bellow!
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With Love,
Gabo
