💪 Best Shoulder Stability Exercise! (Facepulls)
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- Опубліковано 14 чер 2022
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Do you include facepulls in your training?👇🏽
Arguably one of the most useful exercises for shoulder health and upper back / scapula stability. In this post I want to share how by manipulating the anchor point and direction of pull we can slightly shift which muscles are emphasize.
⦿ ALL muscles mentioned on the graphic are being worked in ALL variations shown here. Additionally, the rhomboids play a huge part, especially if you emphasize scapular retraction.
🎯 Upper Traps & Side Delts - by placing the anchor point low, we are essentially doing an upright row. Prime movers for this direction of pull are going to be the side delts and upper traps.
🎯 Rotator Cuff Group - any setting lower than our eye level will make it so there is more external rotation happening to execute the movement. Around chest/chin heigh is what I’ve found to be the most optimal to target the external rotators.
🎯 Rear Delts - these are extremely active in most variations since there will always be a great degree of shoulder horizontal abduction. That said, setting the line of pull around eye level will reduce the contribution of the external rotators (less rotation happening) and bias more the posterior deltoids (greater horizontal abduction).
🎯 Lower Traps - a high line of pull will emphasize scapular depression and thus increase activation of the lower traps. Even less shoulder ER rotation happens here so if you wish to target those, the previous 2 variations are tour best bet.
➤ These are not set in stone, and you can experiment with anything in between to find the best feeling for you.
➤ If you notice, I am not forcing scapular retraction. This is for a specific reason (it feels best in my body), but many people find it useful to squeeze the blades a bit more. If you want more rhomboids and middle traps, retract more.
Questions bellow!
Appreciate your presence here 🙏🏽
With Love,
Gabo - Спорт
Do you include facepulls in your training?👇🏽
Arguably one of the most useful exercises for shoulder health and upper back / scapula stability. In this post I want to share how by manipulating the anchor point and direction of pull we can slightly shift which muscles are emphasize.
⦿ ALL muscles mentioned on the graphic are being worked in ALL variations shown here. Additionally, the rhomboids play a huge part, especially if you emphasize scapular retraction.
🎯 Upper Traps & Side Delts - by placing the anchor point low, we are essentially doing an upright row. Prime movers for this direction of pull are going to be the side delts and upper traps.
🎯 Rotator Cuff Group - any setting lower than our eye level will make it so there is more external rotation happening to execute the movement. Around chest/chin heigh is what I’ve found to be the most optimal to target the external rotators.
🎯 Rear Delts - these are extremely active in most variations since there will always be a great degree of shoulder horizontal abduction. That said, setting the line of pull around eye level will reduce the contribution of the external rotators (less rotation happening) and bias more the posterior deltoids (greater horizontal abduction).
🎯 Lower Traps - a high line of pull will emphasize scapular depression and thus increase activation of the lower traps. Even less shoulder ER rotation happens here so if you wish to target those, the previous 2 variations are tour best bet.
➤ These are not set in stone, and you can experiment with anything in between to find the best feeling for you.
➤ If you notice, I am not forcing scapular retraction. This is for a specific reason (it feels best in my body), but many people find it useful to squeeze the blades a bit more. If you want more rhomboids and middle traps, retract more.
Questions bellow!
Appreciate your presence here 🙏🏽
With Love,
Gabo
I do facepulls but always in the middle range. I never thought about varying the angle of the pull, which makes total sense for hitting everything and adding some variety.
Thanks Gabo, very nice explanation!
It's interesting for me if these variations can be replicated with rings.
Jeff Cavalier approves 😂
He's too busy facepulling to approve
Hi I’m with the athlean x team. Jeff was overjoyed with this video to the point we needed 3 of us to contain his crazed celebration. Have a beautiful day
Yes! More rotator cuff info!
Anything helpful for rehabilitation and first steps into strengthening/protection of the rotator cuff area would be most welcome. Please!
Hello, we want an episode about the harms of nutritional supplements, this is important for us as viewers, followers and fans 🙏✌
This is 1000% spot on and amazing advice. Well done. Your videos rock
By far the best gym and stretch orientated channel I found so far! You the top bro!
Yes! The info and demo in this short video is exactly what I needed. Just as in your vid showing how versatile pushups are for developing chest, shoulders and Tris, this short is Perfecto! 👍🏾👊🏾👌🏾
This is exactly what I was looking for! Thank you so much!
I can’t believe I learned so much in a few seconds. This is a game changer in my routine. I have a resistance band in my bedroom door set up in a fixed position . I have tripled its uses just by watching this video. Just by changing the height I can target different muscle groups. Is this how you build that amazing back?
Perfetta illustrazione 🔝
Bro please make a video on what shall be the minimum age while starting serious calisthenics?
Birth
good idea to choose different highs ..for stabllty the smart shoulder muscle
Good tutorial
Amazing video. Please can you let me know which bands you use?
Pure gold
🙏
I really like these comparison videos
Your lat is amazing
Great channel man!! Love the content! Wish I had your body!!
Glad you are enjoying your content. Thank you lol you can surely get as fit or even more fit than this! - Galanias
Nice
Thank you!
Powerfull muscle
Good idea in lower shoulder not active important brush favorite back lower. Where come from?
Hi Gabo, what do you think about stretching with dumbbells? i want to try splits, hip flexibility, hamstring stretch and calf stretch with dumbbells. Your thoughts?
Does this work the same with cable/pulley ?
Supper
Jeff Cavaliere!
See you use a light band, is that preferred over a cable machine or just whatever one feels like?
You can use a cable machine if it has the freedom to change elevation. We definitely prefer a light band though :) - Galanias
What's the equipment?
Can I do this in my mobility training?
what type of rope is that? Mine was torn.
Is it okay to experience elbow pain on planche lean if ur a beginner?
I understand the importance of flexibility and mobility, but I'm kinda lost when it comes to understanding stability and the role it plays 😕
You need to be able to stabilise your joints otherwise it might lead to poor form, less power output and also injury
Stability can help with certain movements that involve being suspended in the air. For example, handstands and gymnastics rings exercises. Working on your stability will allow you to have a more solid proprioception & awareness. Furthermore, it helps protect your joints, ligaments and tendons by creating more connective tissue and keeping them firm in place. Check out this video we created titled "DON'T WORKOUT with RINGS until you WATCH this!" Skip to minute 2:50 for a brief explanation about stability >>> ua-cam.com/video/kN-yO7TShEw/v-deo.html
Can we target side delts using rings
The side delts will be targeted indirectly if you perform exercises like archer pull-ups, iron cross, archer pushups, amongst others. - Galanias
Gabo.... your team ates brothers or friends???? 🤔😏👀
Right part of your back and neck Is more big than left part
Where did you get those bars?
Custom made brother. A welder from the USA. -Gabo
@@SaturnoMovement Nice!
Woah athleanx bait
😂😭
Fake Naty is impossible 😂