Strengthened back shoulder: reverse rowing version of the face pull

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March 25, 2025

Rope surface pull

　　Rope surface pull (Face Pull) is a great move! For those who practice chest and back, it can greatly enhance the middle and lower parts of your upper antictrapezoid, rhombus muscles, other small back muscles and the back of your shoulders! Help you improve muscle balance!

　　Rope surface pulling is mainly a rowing action, grab a rope and pull it to your face.

　　But common surface pulling training is to use cables to perform actions! Today I will introduce a special change: the reverse rowing version of surface pulling!

　　Add surface pulling action in reverse rowing!

　　The starting posture is the same as reverse rowing

　　Select TRX or hanging ring. Then, hold the handle with both hands. The toes are facing up and the heels are on the ground, tighten the abdomen and buttocks, and try to be straight in line with the shoulders, back, hips, and legs to keep the torso stable.

Animation pictures teaching

　　When pulling up, first move and fix the shoulder bones, put the back and spread the shoulders outward, then pull the horizontal bar in front of you. Pause for a second, feel the squeezing feeling of your upper back and your back shoulders, and then restore it with control! Until your hands are stretched out.

　　Tip: Try to focus on expanding your elbows outward when pulling the weight to your face, and every time ( Reps) The end of the movement must squeeze your shoulder blades.

　　Do 2-3 sets, 8-10 times per set.

　　　Notes:

　　1. When pulling up, think about letting the main force come from the contraction of the back shoulder, rather than shaking the body. When pulling up, tighten the waist and abdomen, and try not to shake the torso to maintain balance.

　　2. Note: When pulling up, do not clamp your arms with your arms. There should be a distance. There should be a movement to fully expand the back shoulders back. Pull the upper arm upward to the highest position as possible.

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