Rope The action of Face Pull has been explained in detail in the previous article!
It can help you improve your missing muscle strength (shoulder abduction and external rotation) and make you better!
But many people reported problems during the movements!
The Rope Face Pull is a compound action that involves many muscles: the posterior deltoid (back shoulder), trapezius, rhomboids, and even biceps and forearm muscles. Use it.
Many people just can't feel it when doing rope face pulls. They can't effectively target the back shoulders and can't feel the force of these muscles.
The reason may be that the Face Pull training movement naturally uses the biceps and forearm muscles first, and then uses the upper back shoulder in the later part of the movement. A little bit of force. In fact, it is not entirely a mistake, because that is the most natural muscle awareness.
If you want to use Face Pull to target the posterior shoulders and upper back muscles more effectively, you should do a scapular retraction (Shoulder retraction) before starting the movement. This can help Your posterior deltoid and mid-back muscles are better involved, changing the muscle awareness you are used to pulling with your hands.
As shown in the picture:
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