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Lying Face Pulls Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: back deltoids, Rhomboids
    • secondary: rotator cuff

How to perform?

Lying Face Pulls are an effective isolation exercise that primarily targets the rhomboids and rear delts. This exercise also engages the rotator cuff muscles and the upper back as secondary muscle groups. It can be performed both on the floor or, preferably, on a flat bench.

Steps to perform:

  1. Set up a cable machine with a rope attachment at the high pulley.
  2. Lie on your back on a bench positioned beneath the cable.
  3. Grab the rope with both hands, palms facing each other.
  4. Extend your arms straight up towards the cable.
  5. Exhale as you pull the rope towards your face, retracting your shoulder blades.
  6. Keep your elbows high and in line with your shoulders.
  7. Inhale as you return the rope to the starting position in a controlled manner.
  8. Maintain a neutral spine and engage your upper back throughout.
  9. Choose a weight that challenges your rear delts and upper traps but won't cause you injuries.

Note: When performing Lying Face Pulls, pay attention to your form and avoid common cheats such as rounding forward in the shoulders or neglecting to properly set your shoulders back against the surface. Focus on maintaining stability throughout the exercise and pulling the handles or rope towards the front, not just directly over your face. Creative variation of the Lying Face Pulls can be done by introducing an isometric hold at the end of the movement. Once you pull the handles or rope towards the floor, pause for a moment and hold the position, engaging your target muscles even more. Release the hold and return to the starting position. This additional isometric hold adds an extra challenge to the exercise and enhances muscular endurance and control.


This exercise doesn't have any variations

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