Posted by Damon at 05:28PM on January 22, 2009

Mike,
This question is not about face pulls- I think they are a great movement. I was wondering, what happened to the Gametime Strength Clinic in Ft. Lauderdale, FL? I've tried to contact the coordinator with NO success. Any help would be appreciated. Thanks for your time.....

Posted by Lance Goyke at 10:51PM on January 22, 2009

That picture is the mother of all explanatory pictures.

Posted by Mike Robertson at 05:59AM on January 23, 2009

Damon -

All I was told was that the seminar was cancelled. I was speaking as a favor to a friend, so I'm not really in the loop as to what's going on.

Sorry I don't have more info, but hopefully that helps! E-mail if you have other ?'s...

MR

Posted by Adam Holmes at 08:45AM on January 23, 2009

Mike,

In regards to the face pulll. I have seen Hartman pulling them to his forehead and now this shows you pulling them to your neck/chin. Is there any differenece between the movements that I should be emphasizing one or the other based on different shoulder needs? Or is it just a DO IT kind of exercise?

Posted by Mike Robertson at 10:18AM on January 23, 2009

To the forehead will hit the external rotators harder, while the neck/chin version will hit the mid-back harder.

Good luck!
MR

Posted by Adam Holmes at 10:48AM on January 23, 2009

MR,

Thanks! That is exactly what I have experience in implementing both pulling points. I love these.

One important thing I have found that as my strength has gone up, I am unable to keep from having my entire body tugged forward. I found that by putting an inlinable bench in front of me, set vertically, with some weight plates on it, I can really focus on the pull.

Would you consider this appropriate?

Thanks again,

Adam

Posted by John R Costello at 10:52AM on January 23, 2009

I have seen you do prone rotator arm raises at 3/9 and then 2/10.
Do these accomplish a similar objective if they are weighted or should they stay unweighted for a warm up only?

Posted by Andrew at 08:02PM on January 23, 2009

Hi Mike,

My question is, what would be a good alternative body weight exercise for the face pull?

Thanks,
Andrew

Posted by Mike Robertson at 07:29AM on January 26, 2009

Adam - Yes, that's fine.

John - Yes, they will hit the low/mid traps to some degree. I use both weighted and un-weighted versions depending on what the client needs.

Andrew - No good BW versions I'm aware of.

MR

Posted by Kelly Ward at 04:05PM on January 27, 2009

Thanks so much for this post. What an exercise! Targets the hard to isolate stabilizers that I need to strengthen and same with my clients.
Clear, concise, easy to understand.
Thanks for the video, too.
~Take 5 to Exercise!
Kelly

Posted by James Marco at 05:16PM on January 30, 2009

Mike:

I too have found that as I've added weight, I get pulled forward if I stand verticle.

My solution is to put one foot forward and lean forward at a 30 degree angle, keeping my body in a straight line. This gives me good leverage for higher weights, but does it negatively impact the exercise?

BTW, I've been doing face pulls for a year or so, since I first came across your recommendation. they are great, many thanks!

Posted by austin at 01:01PM on February 04, 2009

I dont have a cable set up.....can this lift be done with db's in a bentover position with similar results?

Posted by Mike Robertson at 10:41AM on February 05, 2009

James -

As long as you alternate which is your front foot, you should be fine. I'll try and get video of the supine version we've been using at the gym.

Austin -

Yes, bent over with dumbbells is actually a great alternative.

Good luck!

MR

Posted by austin at 10:52AM on February 05, 2009

Mike,

Thanks for the response, I will try the dumbbell version. Keep up the great work. Wish I had this information 5 years ago when I was competing!

Posted by Jim Hollywood at 03:42PM on March 10, 2009

I am using bands for these. I attach them to the pullup bar in my rack and lay down on a bench. This seems to anchor me well. Any issues with preforming it his way?

Posted by Dan Jones at 02:40AM on March 31, 2009

Hi Mike

Any tips on how to ensure that in the presence of mid/lower trap weakness that there isn't any compensation in any potentially overactive muscles . I just know that the right shoulder isn't as 'anchored' nor do I feel the intended muscles contracting as well as my healthy left shoulder. Any touch cues maybe?

Great site and great products by the way.

Regards

Dan

Posted by Rob Taylor at 06:22AM on June 07, 2009

Thanks for the video and explanation. Any chance you can do this exercise with manual resistance or bands? Thoughts? Great posts. Keep them coming.

Posted by Scott at 03:29AM on November 06, 2009

First came across this exercise in a Men's Health article by Bill Hartman. I started doing them religiously after discovering the hard way, how much shoulder impingement injuries and bursitis can really slow your progess. I first started doing them with dumbells, laying face down on a raised bench. I have now set up a cable and pully sourced from the hardware store that I hang from a beam to mix it up. I have also found substituting bench press with one of the countless variations on the pushup has helped stabilise my scapular as well. I have to say my shoulders have not given me too many problems since.

Good website by the way.

Regards,

Scott.