Face Pulls / Face Pulls with External Rotation This builds up their endurance and allows them to always begin each rep with good posture. I also recommend for someone who is really weak in the upper back, to include a scapular retraction (pull their shoulder blades back as if they are grabbing a tennis ball) before every repetition for both exercises. They both improve shoulder function, improve posture, and also strengthen the upper back musculature (posterior delts), specifically the scapular muscles (rhomboids, low traps), with the face pulls pulling in the external rotators (infraspinatus, teres minor) of the shoulder. Two of my ‘hey look at me I’m awesome’ warm-up / recovery exercises that I always include are face pulls and band pull-aparts.
And it is not enough to include active recovery strategies once-in-a-while or do just a few movements – you have to do them consistency and with a variety of exercises.įoam rolling (and some other man work like lacrosse ball rolling), dynamic upper and lower body movements and some light ‘activation’ work are some good choices for your active recovery (and for your warm-up) sessions. If you do this on your off days, it will help you alleviate soreness, improve your overall movement, and overcome a lot of the other negative stuff that happens after you train hard. If you are even smarter, you do some ‘active recovery’ between workouts so you can train hard, every time you step into the gym.Īctive recovery is just a fancy term that means, you do something to get your blood flowing, break a sweat, and just move around. If you are smart about your training, you never skip the warm-up. These exercises are included in every program that I write. and my best-selling AMPED Warm-up program, I wanted to post two of my go-to exercises.
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