TRX Rope Face Pull
The Rope Face Pull is a great move! For those who do chest training but not back training, it can be a good way to strengthen the middle and lower parts of your upper back trapezius, rhomboids, other small back muscle groups and the back of your shoulders! Help you improve muscle balance!
The rope face pull is mainly a rowing-like movement, where you grab a rope and pull it toward your face.
However, common face pull training uses elastic cables to perform movements! Today I’m going to introduce a special variation: using TRX to make noodles!
What is different from the cable is that you are pulling up your own body
Action process
Stand and grab with both hands TRX roping, the arms are naturally straightened, and the body and the ground are at an angle of 75 degrees. Place your heels on the ground, tighten your abdomen and buttocks, and keep your trunk stable.
When pulling up, the scapula bones are first moved backward and fixed, the back is retracted, and the shoulders are abducted. Then pull the bar in front of you. Pause for a second, feel the squeezing feeling on your upper back and back shoulders, and then restore it in a controlled manner! Just do it until your hands are straight.
Tip: Try to focus on extending your elbows outward as you pull the weight toward your face, and be sure to squeeze your shoulder blades at the end of each rep (reps).
Do 2-3 sets of 8-10 reps.
Points to note:
1. When pulling up, think about letting the main force come from the contraction of the back shoulders, 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 a distance, fully develop your back shoulders backwards, and pull your upper arms up as high as possible.