In fitness movements, the rope face pull is a very good action, but if you want to practice the rope face pull, you must first understand the essentials of the rope face pull, so that you can effectively train the parts. What muscles does the rope surface pull exercise? For those who don’t know, you can follow the editor to learn which parts to practice.
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!
How to make rope noodles
1. Starting position: sitting, standing, or leaning over! Recommended standing posture! Hold the rope with both hands! Raise your arms to shoulder height,
2. Action essentials: Contract the back shoulders, contract the scapular muscles with force, bend the elbows of both arms parallel to the ground, pull towards the neck, tighten the back shoulder muscles, stay for 1-2 seconds, and return along the original route. Stretch your back shoulder muscles fully before moving on!
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 the body with your arms, there should be a distance, fully expand the back shoulders backward, and pull the upper arms up as high as possible.
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