Face pull (exercise)

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The face pull is a weight training exercise that primarily targets the musculature of the upper back and shoulders, namely the posterior deltoids, trapezius, rhomboids, as well as the infraspinatus and teres minor muscles of the rotator cuff. [1] The face pull is considered an important exercise for shoulder health and stability. [2]

Contents

Biomechanics

At the glenohumeral joint, movement of the humerus is performed by a combination of transverse abduction, by the posterior and lateral deltoids, [3] and external rotation, by the infraspinatus and teres minor. [4] At the scapulothoracic joint, the middle and lower fibers of the trapezius and the rhomboids contract to perform retraction of the scapulae. [5] To a lesser extent, the biceps are involved to flex the elbow joint, [6] while the spine erectors isometrically stabilize the lower back. [7]

Performance

The face pull is often performed standing using a cable machine and rope attachment, with the subject rowing the rope attachment towards the face, with the elbows flared outwards. [2] The exercise can, however, also be performed seated or with resistance bands.

Related Research Articles

Trapezius Muscle between the lower spine and the shoulder blade

The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the arm.

Scapula Bone that connects the humerus (upper arm bone) with the clavicle (collar bone)

In anatomy, the scapula, also known as the shoulder bone, shoulder blade, wing bone, speal bone or blade bone, is the bone that connects the humerus with the clavicle. Like their connected bones, the scapulae are paired, with each scapula on either side of the body being roughly a mirror image of the other. The name derives from the Classical Latin word for trowel or small shovel, which it was thought to resemble.

Humerus Long bone of the upper arm

The humerus is a long bone in the arm that runs from the shoulder to the elbow. It connects the scapula and the two bones of the lower arm, the radius and ulna, and consists of three sections. The humeral upper extremity consists of a rounded head, a narrow neck, and two short processes. The body is cylindrical in its upper portion, and more prismatic below. The lower extremity consists of 2 epicondyles, 2 processes, and 3 fossae. As well as its true anatomical neck, the constriction below the greater and lesser tubercles of the humerus is referred to as its surgical neck due to its tendency to fracture, thus often becoming the focus of surgeons.

Rotator cuff Group of muscles

In anatomy, the rotator cuff is a group of muscles and their tendons that act to stabilize the shoulder and allow for its extensive range of motion. Of the seven scapulohumeral muscles, four make up the rotator cuff. The four muscles are the supraspinatus muscle, the infraspinatus muscle, teres minor muscle, and the subscapularis muscle.

Shoulder Part of the body

The human shoulder is made up of three bones: the clavicle (collarbone), the scapula, and the humerus as well as associated muscles, ligaments and tendons. The articulations between the bones of the shoulder make up the shoulder joints. The shoulder joint, also known as the glenohumeral joint, is the major joint of the shoulder, but can more broadly include the acromioclavicular joint. In human anatomy, the shoulder joint comprises the part of the body where the humerus attaches to the scapula, and the head sits in the glenoid cavity. The shoulder is the group of structures in the region of the joint.

Deltoid muscle Shoulder muscle

The deltoid muscle is the muscle forming the rounded contour of the human shoulder. It is also known as the 'common shoulder muscle', particularly in other animals such as the domestic cat. Anatomically, the deltoid muscle appears to be made up of three distinct sets of muscle fibers, namely the

  1. anterior or clavicular part
  2. posterior or scapular part
  3. intermediate or acromial part
Upper limb

The upper limbs or upper extremities are the forelimbs of an upright-postured tetrapod vertebrate, extending from the scapulae and clavicles down to and including the digits, including all the musculatures and ligaments involved with the shoulder, elbow, wrist and knuckle joints. In humans, each upper limb is divided into the arm, forearm and hand, and is primarily used for climbing, lifting and manipulating objects.

Levator scapulae muscle

The levator scapulae is a skeletal muscle situated at the back and side of the neck. As the Latin name suggests, its main function is to lift the scapula.

Teres minor muscle

The teres minor is a narrow, elongated muscle of the rotator cuff. The muscle originates from the lateral border and adjacent posterior surface of the corresponding right or left scapula and inserts at both the greater tubercle of the humerus and the posterior surface of the joint capsule.

Chin-up Strength training exercise

The chin-up is a strength training exercise. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively. In this maneuver, the palms are faced towards the body.

Shoulder joint Synovial ball and socket joint in the shoulder

The shoulder joint is structurally classified as a synovial ball-and-socket joint and functionally as a diarthrosis and multiaxial joint. It involves an articulation between the glenoid fossa of the scapula and the head of the humerus. Due to the very loose joint capsule that gives a limited interface of the humerus and scapula, it is the most mobile joint of the human body.

A bent-over row is a weight training exercise that targets a variety of back muscles. Which ones are targeted varies on form. The bent over row is often used for both bodybuilding and powerlifting. It is a good exercise for increasing strength and size.

Pull-down (exercise) Strength training exercise

The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.

Pull-up (exercise) Upper-body strength exercise

A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.

Fly (exercise) Strength training exercise

A fly or flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Flies are used to work the muscles of the upper body. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles . Due to this leverage, fly exercises of all types have a large potential to damage the shoulder joint and its associated ligaments and the tendons of the muscles connecting to it. They should be done with caution and their effects first tested while using very light weights; which are gradually incremented after more strength is gained.

Dip (exercise) Upper-body strength exercise

A dip is an upper-body strength exercise. Narrow, shoulder-width dips only train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles, and the rhomboid muscles of the back. Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.

The rear delt raise, also known as the rear deltoid raise, or rear shoulder raise is an exercise in weight training. This exercise is an isolation exercise that heavily works the posterior deltoid muscle. The movement is primarily limited to the two shoulder joints: the glenohumeral joint and the scapulothoracic joint. Scapular movement will also cause movement in the sternoclavicular joint and acromioclavicular joint. If the elbow bends during the extension exercises, it gravitates into a rowing motion.

Anatomical terms of muscle Muscles terminology

Anatomical terminology is used to uniquely describe aspects of skeletal muscle, cardiac muscle, and smooth muscle such as their actions, structure, size, and location.

References

  1. Thomas R. Baechle, Roger W. Earle (2019). Weight Training: Steps to Success. Human Kinetics, Inc. p. 64. ISBN   978-1450411684.
  2. 1 2 Campbell 2009, 108.
  3. Shoulder transverse abduction at Exrx.net
  4. Shoulder external rotation at Exrx.net
  5. Scapular retraction at Exrx.net
  6. Elbow flexion at Exrx.net
  7. Lumbar extension at Exrx.net

Work cited