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CODid I pass?
#pullups #gym #fitness #men
@cooperformance_
#Face Pull Vs Pull Ups
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32.1M
DE4 Face Pull Mistakes (And How to Fix Them!)
🔴 Mistake #1: Overhand Grip
An overhand grip isn’t necessarily wrong, but an underhand grip is more optimal for isolating the rear delts.
🔴 Mistake #2: Elbows Too Low
If your elbows are below your shoulders, you're missing out on optimal rear delt engagement. Instead, pull with your elbows above shoulder level, around ear height.
🔴 Mistake #3: Pulling Too Low
Pulling toward your chest/neck places more emphasis on the traps and less on the rear delts. Instead, aim to pull toward your face, around eye level to maximize rear delt activation.
🔴 Mistake #4: Hands Too Close Together
Your hands may start close together, but as you pull, gradually spread them apart, finishing wider than your ears for full rear delt engagement.
✅ Fix these mistakes, and you'll get the most out of your face pulls!
#facepull #facepulls
@deltabolic
1.8M
STPerfect Pull Ups - Save it 🤝
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#calisthenics #explore #explorepage #youngla #pullup #pullups
@stozfit
2.1M
DE🔥 Face Pull: Traps or Rear Delts? It’s All About Elbows 💪@appyoucan
Cable face pulls aren’t just a shoulder exercise — they’re a precision movement.
Your elbow path and scapular control determine whether the load shifts toward the rear delts or the upper traps.
• Elbows wide and level → more rear delt focus
• Slight elevation with strong scapular squeeze → more upper trap activation
Small adjustments.
Big difference in muscle engagement.
Train with intention — not just movement.
Goal: Hypertrophy & Posture Balance
3–4 Sets
12–15 Reps
Slow controlled tempo
1–2 second squeeze at contraction
Per Week:
2–3 times per week
(ideally on upper body or pull days)
Rest: 45–60 seconds between sets
Don’t just pull the rope.
Pull with purpose.
Save this and come back stronger. 🔥
@demicstory
43.5K
SCPull Ups Variations 💪🏻
What is your favorite? 🤔
👨🏫Athlete:@domnin_workout
(Save & Share)
#schoolcalisthenics #calisthetics #calisthenicsmovement #calisthenics_domnin #calisthentics #calisthenics_athletes #pullup #pullups
@schoolcalisthenics
134.0K
DEPULL-UP vs CHIN-UP – Wer trainiert was wirklich?
Viele denken:
➡️ Arched Pull-Up (Obergriff, Ellbogen außen) = mehr oberer Rücken
➡️ Hollow Chin-Up (Untergriff, Ellbogen eng) = mehr Latissimus
Aber was sagt die Wissenschaft wirklich? 🤨
⸻
🔬 Was belegt ist:
1. Ellbogen außen = mehr oberer Rücken
Studien zeigen, dass pronierte Pull-Ups mittleren & unteren Trapezius stärker aktivieren als Chin-Ups – besonders wenn die Ellbogen weiter außen stehen.
Quelle: Youdas et al. 2010; Dickie et al. 2017
2. Ellbogen eng + Untergriff = mehr Bizeps
Chin-Ups mit supiniertem Griff und engem Ellbogenwinkel erhöhen signifikant die Aktivität des Bizeps.
Quelle: Youdas et al. 2010
⸻
⚠️ Was NICHT belegt ist (aber biomechanisch plausibel klingt):
❌ Dass ein Hollow-Body-Chin-Up den Latissimus stärker trifft als ein Pull-Up.
❌ Dass ein Arched-Body-Pull-Up automatisch stärker den Upper Back trifft wegen der Körperform allein.
👉 Die Studien vergleichen Griffarten & Ellbogenwinkel, aber nicht Arched vs Hollow – dazu gibt es aktuell keine EMG-Daten.
———
Funktionelle Unterschiede:
➡️ Bei Archer Body Pull-Ups kannst du mehr Last bewegen und schnelleren Fortschritt machen. Ideal wenn Maximalkraft oder Max Reps dein Ziel sind
➡️ Hollow Body Pull-Ups haben einen höheren Übertrag auf Muscle Ups&Co
⸻
Was du dir merken kannst:
Pull-Up (Obergriff, Ellbogen außen)
→ mehr Trapezius/Rhomboideen
→ „Upper Back lastiger“ – belegt
Chin-Up (Untergriff, Ellbogen eng, Hollow)
→ mehr Bizeps
→ anderer Zugwinkel, potenziell Lat-freundlich – plausibel, aber nicht eindeutig belegt
⸻
🧠 Jede Art von Klimmzug trainiert den Rücken und den Bizeps. Griff & Ellbogenposition beeinflussen die Muskelaktivierung klar. Die Körperform (Arched vs Hollow) dagegen ist bisher kaum erforscht. Was wir sagen können, basiert auf Daten. Was wir vermuten, auf Biomechanik.
——
#calisthenics #klimmzüge #muscleup #training #fitness #gym #muskelaufbau #diät #abnehmen #explore #gesundheit #bodybuilding #hyrox #crossfit
@dennisratano
833.3K
AH📚 Cable Rope Face Pull — Rear Delt Focus
🎯 Common mistakes:
• Pulling with arms instead of rear delts
• Elbows too low — keep them high
• Not squeezing shoulder blades
✅ Do it right:
• Pull rope toward your face, elbows wide
• Control the motion, full squeeze each rep
• Perfect finisher for rear delts & posture
⚡ Follow me for more videos 📚
#mokbelfit #gymtips #rearshoulder #shoulderworkout #bodybuilding #dubai #dubaipersonaltrainer #gymhacks hack
@ahmed.mokk
6.6K
GY🔥 FACE PULL — REAR DELT or TRAP? 決めるのは “肘の角度” だ 💀🔥
Elbow position changes muscle target.
Wide elbows → Rear Delt Focus
Slight lift + Hard Scap Squeeze → Upper Trap Activation
Small Form Change = Massive Muscle Difference ⚡
Don’t just pull the rope. Control it. Own it. Grow from it.
Perfect form = real growth 💪
Follow Now :- @GymTactix1
#FacePull #ShoulderDetail #PostureStrength #teg
@gymtactix1
326.8K
DIPerfect Your Face Pull (Rear Delt Focus) 💪
• Use an underhand grip (thumbs facing you)
• Keep your elbows slightly above shoulder height
• Pull the rope toward your face — not your chest
• As the rope reaches your face, pull it apart
• Don’t lean your torso back or use momentum
• For better balance, keep one foot slightly in front and one behind
• Don’t pull the rope too wide and avoid squeezing your shoulder blades too much
• Focus on moving the shoulders to target the rear delts
🔥 Control the movement and feel your rear delts working.
🔥 If you want training and nutrition programs for muscle gain or fat loss: Coaching 1:1 available ✅
send me the word “READY” in DM for more information.
#facepull #gymtips #reardelts #workout #personaltrainer
@dimitri_fit
1.3M
TIPull up vs Chin up vs Neutral 💪
This video shows the differences in muscle activation for the different grip positions. Chest activation in a chin up does not mean a chin up is a good exercise to build a big chest. It just means that the chest is significantly more active compared to the other ones.
Follow for more calisthenics content ✅
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#calisthenics #bodyweighttraining #bodyweightworkout #pullup #chinup #neutralgrip #workout #workoutvids
@timthies
673.5K
DIHacer bien el face pull sirve para que el trabajo vaya donde debe ir:
deltoide posterior, escápulas estables y hombros sanos.
Cuando la técnica es correcta, el ejercicio cumple su función.
Cuando no, solo estás jalando.
@dianaordonezr
8.7M
BAPull Ups mistakes!
Here is a video showing the wrong way vs the right way of performing the Pull Ups!
Correct Technique:
✅ 1. Aim to pull your chest to the bar, striving to touch it with your chest.
✅ 2. Coordinate the movement by engaging both the bar and your scapula together.
Common Mistakes:
❌ 1. Avoid pulling your chin above the bar, as this can strain your neck.
❌ 2. Avoid starting the movement by immediately pulling the scapula down first.
❗️SAVE THESE GUIDELINES FOR FUTURE REFERENCE❗️
#gymtips #pullups #pullup #muscleups #muscleup #backday #backworkout #fitness #workout #gym #exercise #pullupexercise
@bakhastan
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