Healthy Shoulders (Face Pulls and Band Pull Aparts)
An article on how to do face pulls
An article on how to do band pull aparts
All through my twenties, I had shoulder problems. It used to cause me problems day to day and greatly limit the amount of upper body pressing I could do in my routine. It took time, but now I don’t have any problems at all with my shoulders. I'm now completely pain-free.
The main thing I did was to do face pulls and band pull aparts regularly. There are so many benefits to doing these exercises. A lot of people only focus on the mirror muscles and exercise like the bench press. It's important to also train your posterior side as well as the anterior side of the upper body to keep your shoulders healthy. Face pulls and band pull aparts are a great, and easy way to do this. They are possibly one of the most effective accessory exercises for overall shoulder health and stability. The pull-apart and face pull target the upper and lower traps, rhomboids, and the often-neglected posterior deltoid and the small rotator cuff muscles. They also will help improve your posture by preventing a rounded shoulder posture.
I do 100-200 reps of these exercises every day, and nearly every client of mine will have them in their routine. They are very easy to learn and don’t eat into your recovery much, so can easily be added to your routine.
Three ways to add them are,
- Use it as part of your warm up.
- Perform them between sets of other exercises. This is a good option as you can get the work in without the workout being longer. It's easy to skip them if you do them at the end of the workout.
- Finisher at the end of the workout.
If you have any shoulder problems, give these a try and let me know how you get on.