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Fixing Your Shoulders with Face Pulls
(177 downloads)Download this episode (5 min)
In this episode (sorry its been so long), I will discuss the one exercise that is missing from most shoulder exercise programs. The rotator cuff (RTC) is blamed for most shoulder pain, however, we tend to miss the fact that an imbalance within that small muscle group may be the culprit. Most bench pressers tend to have overly tight internal rotators (subscapularis) and weak external rotators (teres minor & infraspinatus). Therefore, the head of the humerus (upper arm bone) cannot stay depressed during movements and will tend to glide forward against the acromium process (bone at the end of the collar bone).
Face Pulls are a great horizontal pull that will allow the scapula to abduct and externally rotate against resistance. Performed correctly, the upper and lower trapezius muscle gets alot of work--which is usually neglected from conventional "shrugging".
Benefits of Face Pulls:
1.) Enable adequate scapula mobility
2.) Balances the muscles of the shoulder joint
3.) Strengthens the external rotators
How to Perform:
1. Attach a rope to the high pulley of a cable station and grab an end with each hand so your palms face each other, thumbs toward you.
2. Back a few steps away from the weight stack until your arms are straight in front of you and you feel tension in the cable.
3. Pull the rope toward your eyes so your hands end up just outside your ears. You should be positioned in the classic bodybuilder's "double-biceps pose."
4. Allow your arms to straighten out slowly in front of you.
You can see me instruct how to perform the Face Pull, along with many other exercises, in my "Moving More Muscles " DVD available at www.standAPARTfitness.com.
Posted by standAPART at 6:08 PM | MAKE A COMMENT
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standAPART
John Izzo, BSc, NASM-CPT, PES is the founder and webmaster of standAPARTfitness.com, one of the fastest growing online fitness resources for personal trainers, strength coaches, fitness enthusiasts, and athletes. Jam-packed with credible info contributed by REAL trainers and fitness professionals from all over, standAPART does just that..."stands apart" from the millions of other websites that offer nothing more than embedded links to third party products and info.
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