Which muscles are working in this pulley pull?
The high pulley rope pull also called face pull must be done perfectly and vertically. It will solicit your posterior deltoids or back of shoulders but also the trapezoids middle and rhomboids. Indeed, when you work on the shoulders, you have 3 fascicles to work on: the posterior fascicle (back of the shoulders), the anterior fascicle and the external fascicle. Finally, the rotator cuff will also be worked on.
How do you do the exercise?
After your warm-up, stand in front of the pulley and take a big step back. Always keep your knees bent and your feet slightly apart. You will need the rope to perform this exercise. Place the rope pulley just above your shoulders. Grab the balls of the rope and lock them with your thumbs to pull it toward your chin to the top of your head. You will do the rope pull up by spreading the 2 ropes on each side of the head. The back must always be straight. The arms should perform the exercise. Then return to the starting position.
It takes practice to do the movement correctly. It is a question of not hurting yourself while carrying out it. Indeed, the load must be adapted and you should not make a run-up while carrying out the exercise. Finally, be careful with people who have a fragility at the level of the rotator cuff.
You will find this exercise in the following weight training program:
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