Exercise of the Week: Supine Face Pulls
Rope Attachment
I know many of you out there are fans of the face pull, so here's a cool variation that I think you'll enjoy.
The supine face pull is performed in exactly the same fashion as the traditional version - thumbs up grip, pull towards your face/neck, etc. The big difference here is that when you're stable on a bench, you're more stable - which means MORE WEIGHT!!!
A few notes:
- The weight should be pulling your torso off the bench a bit. This will allow you to protract/retract your scapulae. Basically, you don't want your scapulae to be "pinned" to the bench like when you're bench pressing.
- Expect to use anywhere from 10-20% more on this variation versus your standard face pull.
Next time you're in the gym this variation a shot and see how it feels!
Stay strong
MR
Comments on This Entry
Posted by Dan Hedot at 07:32PM on March 31, 2010
MR,
2 Questions
1) Would performing this variant of the face pull turn it into a viable option as a primary horizontal pulling movement (when compared to the standing version), or would you still be likely to place something like a seated row or chest-supported row before it?
2) I've seen some perform standing face pulls either standing upright or from a higher pulley and slightly reclined...............would the high-pulley, slightly-reclined version be all that different in efefct from this supine version since the pulley orientation and gravity tend to make that variation more stable than the completely upright standing version?
Posted by Timothy at 02:44PM on April 01, 2010
I recorded a video of a closed-chain TRX version of the face pull a couple weeks ago. I thought I'd share it.
http://www.youtube.com/watch?v=dFsmHKHrBI8I
Posted by Anthony at 07:39PM on April 02, 2010
I find the problem with this exercise, is that you can build up to use so much weight, that you can't stand your ground. One of your readers, posted a one arms standing version that helped me a lot (under exercise of the week). Even so I ended up using a dipping belt to add body weight and allow me to resist the pull of the weight stack.
I don't like the idea of being on a bench, and if you need to use heavier weight, I don't believe this is a viable alternative.
Let me balance this post by saying thank you for the Pavel podcast.
All the best
Anthony