Standing Supinated Face Pull (with towels)
Strengthen your rear deltoids and upper back with the Standing Supinated Face Pull using towels.
- Movement
- Compound
- Force
- Pull
- Per set
- 45s
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Standing Supinated Face Pull (with towels)
Cable Standing Supinated Face Pull (with rope)
Shoulders · Cable
Cable Standing One Arm Face Pull
Shoulders · Cable
Cable Seated Face Pull (with rope)
Shoulders · Cable
Resistance Band Seated Face Pull
Shoulders · Resistance Band
Description
A compound exercise that targets the rear deltoids and upper back muscles. It is performed by pulling two towels towards the face while standing.
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How to do Standing Supinated Face Pull (with towels)
- 01Setup
Stand tall with your feet hip-width apart, holding one end of a towel in each hand with a supinated (palms up) grip. Ensure the towels are long enough to create tension when your arms are extended forward.
- 02Setup
Extend your arms straight out in front of you at shoulder height, keeping a slight bend in your elbows and maintaining constant tension on the towels as if pulling them apart. Engage your core and keep your back straight with a slight forward lean from the hips.
- 03
Initiate the pull by retracting your shoulder blades and driving your elbows back and wide, aiming to bring the towels towards your face or just behind your ears. Exhale as you pull, keeping your palms facing upwards.
- 04
Focus on squeezing your rear deltoids and upper back muscles at the peak contraction, ensuring your elbows remain elevated and point outwards, not downwards. Avoid shrugging your shoulders towards your ears.
- 05
Slowly control the return of your arms to the starting extended position, resisting the tension of the towels and maintaining shoulder blade retraction. Inhale as you extend your arms, maintaining control throughout the movement.
Tips
- Visualize pulling the towels apart as you pull them towards your face; this external cue helps activate the upper back and rear deltoids more effectively.
- Maintain a slight forward lean from your hips, not your back, which helps align the pull trajectory with your rear deltoids and rhomboids.
- Focus on the mind-muscle connection by consciously squeezing your shoulder blades together and feeling the contraction in your upper back and the back of your shoulders.
- Control the eccentric (return) phase of the movement to maximize muscle engagement and promote better muscle growth and control.
Common mistakes
- Avoid shrugging your shoulders towards your ears during the pull; instead, keep them depressed and focus on retracting your shoulder blades to target the rear deltoids and upper back.
- Do not use momentum or lean back excessively to pull the towels; perform the movement with controlled muscle contraction to prevent injury and maximize muscle activation.
- Prevent your elbows from dropping down as you pull; keep them elevated and wide to effectively target the rear deltoids and avoid overworking the biceps.
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Get Ellim — FreeQuestions
Is Standing Supinated Face Pull (with towels) good for beginners?
Standing Supinated Face Pull (with towels) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Standing Supinated Face Pull (with towels)?
You need Body weight to perform Standing Supinated Face Pull (with towels). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Standing Supinated Face Pull (with towels)?
Visualize pulling the towels apart as you pull them towards your face; this external cue helps activate the upper back and rear deltoids more effectively. Maintain a slight forward lean from your hips, not your back, which helps align the pull trajectory with your rear deltoids and rhomboids. Focus on the mind-muscle connection by consciously squeezing your shoulder blades together and feeling the contraction in your upper back and the back of your shoulders. Control the eccentric (return) phase of the movement to maximize muscle engagement and promote better muscle growth and control.
What are common mistakes when doing Standing Supinated Face Pull (with towels)?
Avoid shrugging your shoulders towards your ears during the pull; instead, keep them depressed and focus on retracting your shoulder blades to target the rear deltoids and upper back. Do not use momentum or lean back excessively to pull the towels; perform the movement with controlled muscle contraction to prevent injury and maximize muscle activation. Prevent your elbows from dropping down as you pull; keep them elevated and wide to effectively target the rear deltoids and avoid overworking the biceps.
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Free · iPhone only · Available on the App Store