2-Rope Face Pull

Описание: If you're a taller sort with long arms, or if you're very muscular, you may have trouble doing face pulls. Since a face pull starts in internal rotation and finishes at or above forehead level, its purpose is to exploit not only the scapular retractor muscles, but also to exploit a rotary component of the shoulder, dominated mainly by the rear deltoid. Guys with longer arms who use a standard set of ropes will be at a much smaller (more acute) elbow angle when compared to shorter-armed guys at the end point of each rep. This difference can hinder just how much rotation they can achieve at the shoulder joint, compared to what they could achieve if given the opportunity for a wider grip. The same problem exists for big guys with tight shoulders, pecs, or triceps.

Ropes come in varying lengths, but many gyms feature ropes that are fairly short. Home and condo gyms are even worse. Since they usually attach to a carabiner, a smart move would be to instantly increase the length of the ropes by doubling them up. Put two sets of ropes on one carabiner and pull them long. Now you've instantly got a double-sized rope to do your pulls.

Another benefit of doubling your ropes up comes in the form of physics. Intentionally trying to "spread the ropes" on each rep requires a lifter to create outward (lateral) force at the same time he creates resistance against a horizontal force angle. Because of this, it proves much more challenging for the target muscles (kind of the same way squatting with banded knees works). In short, it won't take as much weight to get the same result due to your "utilization of space" within your range of motion. – Lee Boyce