it seems that pulling lower (not exagguratedly high like in this video) would work much more of the rear delt and rhomboid (which is what i'm after).......... not to mention that that path is in line with arc of greatest strength on this excercise....... is there any real reason for me to pull that high? am i wrong in my assessment
00:49 what i don´t get is why to pull to upper/middle face instead of the lower face ,beacause the elbows are to high which leads to impignment,very common in people overdoing the bench press
@corporacionmonstruo It's all dependant on the individuals shoulder health. Obviously if a person has an existing shoulder injury or concurrent weakness in GHJ movement then this exercise wouldn't be the first course of action. You could say the same thing about the risks involved in any free weight movement (Bret Contreras did a great article on this on T-nation).
The reason for the high elbow position is to increase the external rotation component of the exercise,Great for rotator cuff health
@hendrixian1 doesn´t sound that the high elbows are for increasing the external rotation component of the exercise ,you could make an external rotation with elbows touching your trunck,like l-fly.the external rotation is not elbow related
Doing face pulls, and dumbell power cleans with lighter weight with reps 15-25 (2-3 sets) put 50 pounds on my bench. These exercises don't seem like much, but try and keep impeccable form and consistency with workouts, I would bet they would help a lot of people up their bench (people who are to habituated to curls and the common type of arm / upper body accesory exercises). Make sure you add a rowing type exercise like chest-supported rows.
@Buddy1205 Awesome to hear, 50 lbs is quite a bit.... I recently added those two exercises and my bench has been much more consistent, and its helping me to keep my form tighter. Take care
@pharmacopious He's kind of right. I can't describe i online, but there is another way to do facepulls that allows for more external rotation at the end.
@NPFfumbi You are mistaken. The fact that the forearms are pronated does not mean that the humerus must be internally rotated! The rotation of the humerus is not dependent on the rotation of the forearm.
@Heman31184 You may want to review your biomechanical studies my friend :) The only internal rotation to speak of in this movement is a tiny bit on the eccentric when allowing his arms to move back in front of his body from the ext. rot. position.
@fiascheto It could be... but so could putting food in your mouth with a fork (depending on your particular level of shoulder health :)) If face pulls cause you any form of shoulder discomfort then you should obviously stop doing them and deal with the problem at hand.
In a pain-free healthy AC joint, this will actually help prevent rotator cuff injury by 1) strengthening the rotator cuff musculature (teres minor and supraspinatus) as mentioned in the vid. & 2) improving upper back posture.
@hendrixian1 His stomach protrudes past his chest. I doubt he is actually 5 - 7 % bodyfat, this isn't sustainable or healthy, probably more like 9%. Poliquin makes alot of claims he can't back up.
Great exercise, looks funny though lol.
Pravtsios 3 days ago
holy fuck, chuck got FAT!
mstrauss2008 4 weeks ago
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it seems that pulling lower (not exagguratedly high like in this video) would work much more of the rear delt and rhomboid (which is what i'm after).......... not to mention that that path is in line with arc of greatest strength on this excercise....... is there any real reason for me to pull that high? am i wrong in my assessment
DeliciousPoop 1 month ago
00:49 what i don´t get is why to pull to upper/middle face instead of the lower face ,beacause the elbows are to high which leads to impignment,very common in people overdoing the bench press
corporacionmonstruo 2 months ago
@corporacionmonstruo It's all dependant on the individuals shoulder health. Obviously if a person has an existing shoulder injury or concurrent weakness in GHJ movement then this exercise wouldn't be the first course of action. You could say the same thing about the risks involved in any free weight movement (Bret Contreras did a great article on this on T-nation).
The reason for the high elbow position is to increase the external rotation component of the exercise,Great for rotator cuff health
hendrixian1 2 months ago
@hendrixian1 doesn´t sound that the high elbows are for increasing the external rotation component of the exercise ,you could make an external rotation with elbows touching your trunck,like l-fly.the external rotation is not elbow related
corporacionmonstruo 1 month ago
Doing face pulls, and dumbell power cleans with lighter weight with reps 15-25 (2-3 sets) put 50 pounds on my bench. These exercises don't seem like much, but try and keep impeccable form and consistency with workouts, I would bet they would help a lot of people up their bench (people who are to habituated to curls and the common type of arm / upper body accesory exercises). Make sure you add a rowing type exercise like chest-supported rows.
Buddy1205 4 months ago
@Buddy1205 Awesome to hear, 50 lbs is quite a bit.... I recently added those two exercises and my bench has been much more consistent, and its helping me to keep my form tighter. Take care
KTMONEY100 4 months ago
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stupid cable..pussy workaut
madman4654 4 months ago
@madman4654 What? Are you a fucking retard? Go and try it.
LunchtimeLoonies 4 months ago 4
Excellent
mightymike44 4 months ago
isn't this exercise bad for the rotator cuff? similar to upright rows?
roccojobbers 4 months ago
@roccojobbers Only if you already have a bad rotator cuff. If not, the GHJ external rotation during this exercise will improve shoulder health.
hendrixian1 2 months ago
thx for the video... Is there an alternate workout that one can do with dumbells that would work the same muscle group?
Thank you in advance
zo10 5 months ago
This places the humerus in an internaly rotated
Heman31184 8 months ago
@Heman31184 No
pharmacopious 6 months ago
@pharmacopious He's kind of right. I can't describe i online, but there is another way to do facepulls that allows for more external rotation at the end.
NPFfumbi 6 months ago
@Heman31184 How is he 'kind of' right? The humerus is not internally rotated in face pulls! Simple biomechanics.
pharmacopious 6 months ago
@pharmacopious The guy in the video has his hands prone the whole time. Prone means in internally rotated humers, unless I'm mistaken.
NPFfumbi 6 months ago
@NPFfumbi You are mistaken. The fact that the forearms are pronated does not mean that the humerus must be internally rotated! The rotation of the humerus is not dependent on the rotation of the forearm.
pharmacopious 6 months ago
@pharmacopious You know what, your right.
NPFfumbi 6 months ago
@Heman31184 You may want to review your biomechanical studies my friend :) The only internal rotation to speak of in this movement is a tiny bit on the eccentric when allowing his arms to move back in front of his body from the ext. rot. position.
hendrixian1 6 months ago
Could this exercise be dangerous for rotator cuff ?
fiascheto 10 months ago
@fiascheto It could be... but so could putting food in your mouth with a fork (depending on your particular level of shoulder health :)) If face pulls cause you any form of shoulder discomfort then you should obviously stop doing them and deal with the problem at hand.
In a pain-free healthy AC joint, this will actually help prevent rotator cuff injury by 1) strengthening the rotator cuff musculature (teres minor and supraspinatus) as mentioned in the vid. & 2) improving upper back posture.
hendrixian1 9 months ago
@hendrixian1 Good post. Hendirxian. However, it's more about strengthening teres minor and infraspinatus than supraspinatus.
ProjectSWOLENESS 8 months ago
Arms bigger than legs is...structural balance?
raffagemi 10 months ago
Poliquin although muscular is very fat here.
xanthromera 11 months ago
@xanthromera Poliquin is between 5-7% bodyfat here actually. It's just the shape of his midsection.
hendrixian1 11 months ago
@hendrixian1 His stomach protrudes past his chest. I doubt he is actually 5 - 7 % bodyfat, this isn't sustainable or healthy, probably more like 9%. Poliquin makes alot of claims he can't back up.
xanthromera 11 months ago
charles is jacked....
fukidomev2 1 year ago
Should this guy not focus on activating his abs to prevent his ribcage from moving cranially!
famnel1 1 year ago
An excellent video, very informative!
Question,
could this exercise be alternated with rear laterals/ rear delt flyes?
jaxzurr 1 year ago