The best alternatives to face pulls to strengthen your shoulders

When it comes to strengthen your shoulders, alternatives to face sweaters can be just as effective. Among the recommended exercises, row with open elbows, also known as reverse row, targets the posterior deltoids and improves shoulder posture. THE Australian pull-ups add an interesting variation to strengthen the back of the shoulders. Other exercises, such as dips and the pike push-ups, offer great possibilities to diversify your routine while targeting this area. Finally, the side elevations and the overhead presses are essential movements that help strengthen all shoulder muscles.

Face pulls are a great exercise for strengthening the muscles in the back of the shoulders as well as the back. However, there are equally effective alternatives that can help you diversify your workout routine. This article presents several exercises that prove to be good alternatives to face pulls to strengthen your shoulders in a balanced and complete way.

Rowing with open elbows

The open elbow row is an essential exercise for activating the posterior deltoids. In a reclined position, hold a pair of dumbbells, letting your arms hang at your sides. Contracting your triangles, pull the dumbbells toward your body, making sure to keep your elbows elevated. This exercise not only strengthens the back of your shoulders but also improves your posture.

Lateral elevations

Lateral raises are a classic exercise that targets the lateral deltoids. Standing, take a dumbbell in each hand and gradually raise them sideways to shoulder height, keeping a slight bend in the elbows. This exercise helps promote shoulder width and contributes to the harmonious development of the muscles. You can incorporate it into your routine in a series of 10 to 15 repetitions.

The chin pull

The chin pull is a polyarticular movement that uses both the shoulders and upper back. With a barbell, pull it toward your chin while keeping your elbows outward. This movement not only strengthens the deltoids, but also allows for excellent work on the trapezius. It is an effective alternative that can be practiced in the gym with the guided bar for greater safety.

Australian pull-ups

Australian pull-ups, also known as reverse rows, are particularly beneficial for the back of the shoulders. Use a fixed bar at a low height, with your feet on the floor and your body in a horizontal position. Pull your chest toward the bar while keeping your body straight. This exercise is excellent for core strengthening and works on several muscle groups, promoting muscular balance in your shoulders.

Dips

Dips are primarily known for their effectiveness on the triceps, but they also work the shoulders significantly. Using parallel bars, lower your body, keeping your elbows close to your torso, then raise back up. This exercise provides strength and stability to the shoulders, making your joints more robust over time.

Sweater face with elastics

If you still want to keep the essence of face pulls without using a pulley, resistance bands can be a great alternative. Attach a resistance band at eye level and perform the same movement as a traditional face pull. This variation is ideal for home workouts and creates continuous tension on the muscles.

By incorporating these exercises into your routine, you can strengthen your shoulders while improving your overall strength and stability. For even more training options, be sure to check out these resources: compound exercises, alternatives to face pulls, and shoulder muscle groups.

Easy to do at home, strengthens the shoulders and back. Strengthening the shoulders is essential for maintaining good posture and avoiding injury.

Face pulls

are often recommended to target the back and shoulder muscles, but there are many effective alternatives. This article explores the best options for strengthening your shoulders by replacing face pulls with other equally beneficial exercises. Inverted Rows (Australian Pull-Ups)The inverted row, also known as Australian pull-ups, is a great exercise for strengthening the

posterior deltoids

. Using a barbell placed at waist height, lie under the bar and pull your chest toward it. The movements are fluid and controlled, allowing you to effectively target the shoulder muscles while engaging the back. This alternative is particularly useful for developing shoulder strength and musculature without additional equipment. High pulley (vertical pull) The vertical pull at the

high pulley

is another effective alternative. This exercise primarily targets the upper back and shoulders. Using a pulley, pull the bar toward your chin, keeping your elbows open. This allows the shoulder muscles to be engaged in a targeted manner, while reducing the risk of injury. Opt for a moderate weight to maintain good form throughout the exercise. Dumbbell Lateral Raises THE

side elevations

are a classic for working the shoulder muscles, especially the middle deltoids. Standing with a dumbbell in each hand, slowly raise your arms out to the sides until they are parallel to the floor. Be sure to keep a slight bend in your elbows to avoid unnecessary tension. This exercise can be adjusted according to your level, by varying the weight of the dumbbells.Overhead Press (military press) L’

overhead press

is a multi-joint exercise that strengthens the entire shoulders while integrating other muscle groups such as the triceps and upper back. This exercise is done with a dumbbell or a bar, which you raise above your head. Focus on posture, keep your back straight and don’t arch your spine during the movement. Thanks to its functional nature, the overhead press also helps improve shoulder stability. Band pull-aparts Finally, the

band pull-aparts

are simple but very effective exercises to strengthen the stabilizing muscles of the shoulders. Use a resistance band and hold it in front of you with your arms straight. Spread your arms by pulling on the band, then slowly return them to the starting position. This targets the upper back muscles as well as the shoulders, while improving joint mobility.

Pike push-ups

Excellent for strengthening the front of the shoulders while engaging the core. FAQ on alternatives to face pulls to strengthen your shoulders

Q: What are the main advantages of alternatives to face pulls?

A: Alternatives to face pulls allow you to target different shoulder muscle groups while preventing injuries, improving posture and diversifying workouts.

Q: What exercises can effectively replace face pulls? A:Alternative exercises include: inverted rows, THE side elevations, and the

dips , which also target the shoulder muscles effectively.

Q: Are exercises without equipment as effective as those in the gym? A: Yes, exercises without equipment like pike push-ups or the

handstand push-ups can be very effective in strengthening the shoulders while improving functional strength.

Q: Is it dangerous not to include face pulls in my program?

A: Although face pulls are excellent for the back and shoulders, it is entirely possible to achieve good results by incorporating other exercises, as long as they also work the shoulder and back muscles.

Q: How many times a week can I include these exercises in my workout? A: It is generally advisable to include these exercises

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