Lying Face Pulls | Exercise Demo

Описание: Lying face pulls are a variation of the regular standing face pulls, where both are meant to target your rear delts.

This was actually my go to rotator cuff and rear delt movement during the rehab phase of my back injury, as lying down like this was a great way to take that pressure off my lower back. Therefore, this variation may be beneficial for those who do experience lower back pain or who are rehabbing an injury, as lying down increases stability in the torso so you can focus on isolating the targeted muscle

Another reason why the face pull movement is so beneficial is because it has been to show to often correct posture issues for those who are constantly in a forward slouching position.

Start off by bringing the pulley to a position where the rope is easy to grab when you are sitting on the ground. Grab the rope with a neutral grip, where your palms are facing each other. Lay down, where your back is completely flat and your arms are fully extended out in front of you. You can have both knees or just one knee bent, whatever feels most comfortable for you and allows you to keep your back glued to the ground. This is your starting position.

To initiate the movement, flex your elbows and pull the rope towards your forehead. You want to focus on pulling the rope apart versus just straight towards your face. A good cue for this is to pretend like you are ripping a shirt during the pulling movement. Once you pull the rope to where your hands are about where your ears are, slowly extend your elbows and bring your arms back out straight to the starting position

Focus on breathing out and you pull the rope to your face and breathing in when you extend your arms to the starting position


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