The Australian Pull Up Guide: Muscles Worked and Benefits 3.

Hold the top position for a few seconds and slowly lower yourself to the starting position.

Don’t arch your back during the movement and keep the abs engaged during the whole time. The end position should be when your elbows reach about 90 degrees and your sternum gets close to the bar.

Engage your core and pull with your back muscles and bring your chest closer to the bar.

The grip width should be slightly wider than your shoulder-width. The bar should be directly above your chest. Your starting position should look like a reversed push-up position.

Keep your back straight, and your heels together. Get under the bar and grip the bar with your arms extended.Also, it can be done with a resistance band instead of on the rowing machine. In a seated position, you are pulling the weighted handle by keeping your back straight and engaging the muscles in your upper back. It is performed mostly on the seated rowing machine.

The primary movers are the lats and the rhomboids, while the biceps and traps serve as assistance during the movement. It works your lats, rhomboids, traps, and biceps. The seated row works the muscles in your back and arms. However, not everyone has access to the cable machine, so we bring you 10 Best Face Pull Alternatives to include in your workouts, no matter where you train.ġ0 Best Face Pull Alternatives 1. What Makes a Good Face Pull AlternativeĪ good face pull alternative works the same muscles and offers the same benefits, but doesn’t necessarily require a lot of equipment.įace pulls are most often done on the cable machine, which means the only place you can do them is in the gym. This exercise works your rear delts, traps, rhomboids, and rotator cuff muscles.Īlso, your core gets activated too to keep you upright and stable during the exercise. Quality movement and feeling the right muscles is key during the face pulls. The weight shouldn’t be the primary concern. The most important thing about face pulls is the proper form and quality reps.

It is mostly done on the cable machine, but it can be done with resistance bands too. It can help you with rounded shoulders, and at the same time help you build a more muscular and toned back. The face pull is a great exercise not just for building your rear shoulders and back, but to improve your posture and shoulder health. One of the best exercises you can do for your shoulder health and better posture is the face pull. So it’s important to include pulling exercises into your workouts, not just for your looks, but for health as well. However, this way of training can cause muscle imbalances and bad posture. This means they like to train their pecs, arms, delts, and abs more than their back muscles, because they can see results right away and get instant gratification in the mirror. Most people in their training tend to focus more on the muscles they can directly see in the mirror. Pulling exercises are not great only for building your back, but also for improving posture, shoulder health, and staying injury-free.

Banded face pulls at home