In the gym, there are various fitness tools, such as barbells and gantry. Speaking of the gantry, everyone still knows something about it. The gantry is a common fitness tool in the gym. The rope face pull is an exercise that uses a gantry for training. Does the rope face pull train the muscles of the back or the shoulders? If you don’t understand, you can come and take a look.

Rope surface pulls for back or shoulders

The rope face pull can deeply stimulate the posterior deltoid and upper back muscles. It can effectively improve the high pulling force during pushing.

Essentials for the correct movements of the 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.

Points to note 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.