Shoulder Rehab – New Facepulls
You see it every day in the gym. Everyone hitting the big movements; bench, squat, deadlifts, press, calve raises, etc…
You also hear the same things, “I can’t bench anymore, my shoulder kills”, or “Squats wrecked my (insert muscle/joint here)!”
Fix Your Shoulder – READ THIS
Now you can be powerful, you can be explosive but can you be in it for the long haul? The key to training and athletic preparation is longevity. But few are willing to do what it takes if they don’t get that immediate satisfaction.
They love doing bench press because is blows their chest up. They love doing curls because it pumps up the biceps. But few consistently incorporate the maintenance and rehab exercises that are important for their long term health.
Shoulder exercises, strength and free flow movements targeting the activation and strength of the muscles (deltoids, teres minor/major, serratus anterior, traps, SITS, rhomboids, lats) that stabilize and engage upper body movements MUST BE DONE and are as important as the heavily loaded compound movements.
Here at Diesel, we’ve been providing you with these essential exercises for years because we understand this simple concept.
If fact, with respect to the upper body, you can see:
- The Best Rotator Cuff Rehab Series on the Net
- Ultimate Two Minute Upper Body Warm-up
- How to Perform Face Pulls
NEW Face Pulls
Here is a new variation to the conventional execution of face pulls.
Why is it different?
Because we are utilizing a band and ensuring that the hands are equi-distance apart throughout the rotation and end point of the movement. This ensures we have a greater latissimus dorsi, teres major/minor and tricep engagement.
If you focus on the form it is an amazing addition to your arsenal. Utilize an Elite mini-band and step away from the cage to increase the tension.
How to Perform:
Step 1: Shoulder Retraction
Step 2: Externally Rotate
Step 3: Externally Rotate Maintain Distance Between Hands Pulling the Band Apart
New Face Pulls Video
References:
Hartman and Robertson, Inside – Out, The Ultimate Upper Body Warm-up, 2006.
Sahrmann, Shirley, Diagnosis and Treatment of Movement Impairment Syndromes, Mosby, 2002.
Escamilla RF, Yamashiro K, Paulos L, Andrews JR., Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Med., 2009.
——————————————————————————————-
How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site
Articles You Might Also Like:
October 25th, 2009 at 8:35 pm
I have dislocated my shoulder twice once with weights another time at work and I am always doing rehab work to keep it up, and this looks like it will be added. I am going to try it wil some cables and a rope though. And…….I’M back from Iraq!!! Woot, have not lifted / ran in 7 days so tomorrow it is back to the steel!
October 25th, 2009 at 8:42 pm
Welcome back brother, thanks for everything you do for us! Keep us posted on how you like the exercise!
October 25th, 2009 at 10:27 pm
Looks great, cannot wait to try it soon…what are the specs on that band? elitefts band?
October 25th, 2009 at 10:29 pm
Re-read the description…THANKS! Great job with the pics and video btw!!
October 26th, 2009 at 9:17 am
Good stuff, Jim, I have noticed that the ACS stuff at the beginning and end of each workout seems to help alot with preventing the ‘cricks’ or muscle ‘pulls’ I tend to get. When you say ‘shoulder retraction,’ do you mean that we pull the shoulders back (shoulder blades together)…or do we also pull them down, towards our hips?
Thanks again, love the detailed information!
October 26th, 2009 at 11:09 am
Smitty,
This is a great exercise with the band. I also do this exercise with my athletes using rope. They both do a great job and are highly effective. Great post!
October 26th, 2009 at 9:27 pm
tnthudson,
With the shoulder retraction I’m actually referring to scapular retraction. If the scapulae pull downward, that is actually a downward rotation.
Let me know how the exercise feels when you try it.
Thanks!
October 26th, 2009 at 9:27 pm
Thanks Jerry and everyone else!
October 29th, 2009 at 9:38 pm
these are now dubbed, “Diesel Pulls”
LOVE these dude, hit em’ today and felt awesome!
ur the Master Smitty!
–z–
October 29th, 2009 at 10:18 pm
thanks man!
November 2nd, 2009 at 11:38 am
Cheek this out Rotator Cuff Pushups: Pushups with elbows drived in and hands like an L, i think this is the exact same as if i was to do internal rotations. So pushups for back what do you think? Or Bodyweight Rows between 2 bars same with elbows drived in for external
August 13th, 2011 at 2:20 pm
[…] you have any questions, visit “Shoulder Rehab – New Facepulls” – Smitty walks you through the movement, […]