Form check: Face-pulls

[Corbets]

Hi y’all

I noted in my log (linked below) that I’m developing a fairly pronounced lean as I add weight to my face-pulls (video below). I’ve read recently somewhere, don’t recall where, that this is not ideal.



Does anyone else have this challenge? How did you address it? If I stand straight up, the weight is pulling me forward (as you can see at the end of my set).

I could switch to the seated version, but then I might miss some core activation or such, I don’t know...

[fluidZ]

Hi y’all

[youtube]6a2nd_Y6VdI[/youtube]

[fluidZ]

this is exactly how I do my facepulls (well, I go to under my chin).... you can stagger your feet to avoid the lean some, but at some point you have to counter-balance the weight... as long as you aren't using your body inertia to move the pulley then it doesn't matter.

[ironwill2008]

Hi y’all

I noted in my log (linked below) that I’m developing a fairly pronounced lean as I add weight to my face-pulls (video below). I’ve read recently somewhere, don’t recall where, that this is not ideal.

Does anyone else have this challenge? How did you address it? If I stand straight up, the weight is pulling me forward (as you can see at the end of my set).

I could switch to the seated version, but then I might miss some core activation or such, I don’t know...

Lighten the load. Face Pulls only work correctly if you use a weight that allows 12 to 15 reps per set; if you use heavier weight, your back muscles take over and leave your rear delts (the intended target) underworked.

If you still find you have trouble leaning/moving your upper body rather than your arms (again, lighter weight should solve this problem), do them seated on an upright bench turned backwards toward the cable machine.

[Junsuiakai]

Put one foot on the rack, and use the triangle bar, it gives way better activation to rear delts.

You can really feel your rear delts if you do this.

[Corbets]

Three responses, three varied answers. Thanks for the feedback though guys. I’ll give both the staggered (split) stance and the seated variety a chance and see how they go. I’ll look at whether I need decrease the weight, but as the recorded set was *after* a complete workout including multiple sets of facepulls, don’t read too much into my apparent exhaustion.

[supup]

Looks to me like you are exaggerating the ROM a bit. I prefer to do them seated so i can brace my foot against the rack.