The rope face pull is an effective movement in fitness, but if you want to practice the rope face pull, it is not an easy task. First of all, you need to know some things about the rope face pull, such as the correct method and precautions. . What are the precautions for rope noodles? Those who don’t know can follow the editor and take a look.
The correct way to do a rope face pull
1. Adjust the height of the rope to near the upper chest, put on the rope, straighten your hands, hold it in an upright position, grab the rope, and take a step back. After standing firm, bend your knees slightly as the starting movement.
2. Follow the above action, tighten your shoulder blades, and then use the strength of the upper back clamp to drive your hands toward the face until the upper arms are parallel to the ground. At this time, the rope is in front of the eyes.
3. Return the weight and pay attention, return your shoulder blades, slowly straighten your hands, maintain muscle tension, and use your shoulder blades to control the force. Don't loosen it casually. Vulnerable to injury.
What muscles does the rope surface stretch exercise?
The rope face pull is basically a rowing-like movement, where you grab a rope and pull it toward your face.
This action not only stimulates your rear deltoid muscles and other small muscle groups in your upper back. At the same time, it can also act on your trapezius muscles, making your entire back shoulders more three-dimensional!
For those upper back/rear deltoid development that does not match the chest/front deltoid development. The rope face pull is a great move!
Precautions for rope noodle pulling
1. When pulling up, think about letting the main force come from the contraction of the rear deltoid muscles, rather than shaking the body. When pulling up, the waist and abdomen should be tightened and the trunk should not shake as much as possible to maintain balance.
2. Note: When pulling up, do not clamp your body with your arms. There should be enough distance between your arms to fully develop your back shoulders. Pull your upper arms up as high as possible.