Cable Face Pulls. Grab a rope attachment for the cable machine. Set the height right at about the forehead. Set your stance in an athletic posture and pull the cable to your face, letting the elbows go out. Squeeze the upper back and feel the burn! Chest Supported YTWL. Grab a bench and set it at 45 degrees. Lie face down.May 22, 2022 ... Benefits of the face pull exercise · Provides better shape to the shoulders · Helps with strength training · Prevents injuries.Apr 22, 2020 · Cable Face Pull Instructions. Note: Pictures coming soon! 1. Starting Position. Set pulley at lower chest height. Grasp ropes with a close neutral grip (knuckles verical, rubber rope ends up). Extend arms in front; step back to lift weight slightly off stack. Assume a long staggered stance with leading knee slightly bent. Maintain an upright ... Get more workouts to build your body, recipes to clean up your diet and methods to strengthen your mind at https://bluephoenixfitness.comFull Video: http://y...February 15, 2024. Find the best whiskey, tequila, and more with the MEN'S JOURNAL Spirits Awards. NEWSLETTERS. Face pulls are an overlooked workout staple that shields your shoulders from common ... Learn how to do a Face Pulls properly with Myworkouts.io, the fitness encyclopedia and workout search engine. ... Muscles Worked. Legend. Target Muscles. Secondary Muscles. Stabilizer Muscles. Alternative exercises. Additional Information. Target Muscles.The Lats are the widest muscle on the body, and cover the majority of the back, except for the areas around the traps. In the image above, the lats also cover the area where the teres major is.. Function: The Lats belong to the muscles of scapula motion, moving the scapula in different directions to help move the arm. In the context of a pull up, the lats adduct (pulls …Lying face pulls are a precision movement that places emphasis on the muscles of the upper back and shoulders. As you pull the handles toward your face, your rear deltoids, trapezius, and rhomboids come into play. These muscles work in tandem to control the movement and contribute to your upper body’s stability and strength.Sep 24, 2023 · But, unlike things like lat pulldowns and seated rows, face pulls do not involve your lats. Instead, face pulls target the muscles that retract your shoulder girdle. Specifically, face pulls work: Face Pull Muscle Worked. Middle fibers of trapezius – the trapezius is the large, diamond-shaped muscle of your upper back. There are three sets …Learn how to do face pulls, a strength training exercise that targets the posterior deltoids and rotator cuff muscles in the upper back and shoulders. Find out the benefits, …Full Gym. Cross cable face pull is a cable exercise that activates and develops your back and traps. The exercise also improves the shoulders in general and the rotator cuff muscles such as the infraspinatus. In addition, this exercise is one of the corrective exercises that helps to compensate for poor posture and shoulder dysfunction and ...I’ve been doing that pull-up program we posted two weeks ago, and guess what? It works. At the beginning, I could do about half a pull-up, and now I can get my nose up to the bar. ...Nov 3, 2023 ... What Are Face Pulls? Face pull is a versatile exercise for working mostly the upper arms, shoulders and upper. The face pull is a versatile ...Face pulls are one of the best alternatives to high pulls because they work many different muscle groups including rear delts (shoulders), rotator cuff muscles (upper back) and rhomboids (mid-back). Start by standing upright holding two handles attached to a cable machine or resistance band in front of you at shoulder height with palms facing ... With a neutral grip pull-up, you’re still working a majority of the muscles in the upper body. This time, there is more emphasis on certain muscles through the biceps, brachialis, and forearms compared to wide grip pull-ups or chin-ups. Neutral grip pull-ups are a truly functional exercise as the ability to lift one’s own body weight is a ...Wrapping Up. The seated cable row is an excellent compound movement for building muscle and strength in your back. It is a beginner-friendly exercise suitable for exercisers of varying training experience. Unlike dumbbells and barbells, cables and machines keep constant tension on your target muscles throughout the range of motion, …Abdominal Muscles: The superman is a great transverse abdominis exercise. This is the deep corset muscle of your abs that pulls them back into your spine. Focus on driving your belly button into your spine during the movement to help strengthen this area. Gluteus Maximus: The biggest muscle of your butt, the gluteus maximus helps mobilize …Face pulls are a horizontal pulling movement that works your back and shoulder muscles, specifically the muscles that face pulls work are: Your rear delts. …Jan 10, 2024 · Rear Delt Cable Exercise Muscles Worked 1. Posterior Deltoid Muscle (Rear) Situated at the back of the shoulder, this muscle is the primary focus during movements like reverse cable crossovers, single-arm bent-over cable rear delt fly, and cable face pulls.Aug 27, 2023 · Summary. Face pulls and rear delt flys are exceptional exercises for developing your upper body, particularly the shoulders. Face pulls are versatile, target a range of muscles, and are excellent for overall shoulder health. Rear delt flys are more focused, primarily targeting the rear deltoid when done without moving the shoulder blades.Among other exercises, face pulls are particularly effective for achieving this greater silhouette width, as they directly target the correct muscles in a volume-friendly and low risk manner. If performing face pulls for such a purpose, aim for 8-16 repetitions for 3-4 sets at a low level of resistance.1 day ago · Cable Face Pull Tips. If you find yourself leaning back or arching your back as you pull, utilize a half kneeling stance. As you pull, ensure the elbows stay high and the rope remains at eye level. Focus on contracting the rear delts and ensure you don’t jut the head forward to meet the rope. Ensure you set the cable at face height rather ...Apr 22, 2020 · Cable Face Pull Instructions. Note: Pictures coming soon! 1. Starting Position. Set pulley at lower chest height. Grasp ropes with a close neutral grip (knuckles verical, rubber rope ends up). Extend arms in front; step back to lift weight slightly off stack. Assume a long staggered stance with leading knee slightly bent. Maintain an upright ... Inhale, squeeze your core muscles and glutes tight, and pull upward to bring your face toward the bar. Stop just before your chest touches the bar. Squeeze your shoulder blades together at the top of the exercise to further engage the upper back muscles. Exhale on the eccentric phase of the exercise.The sled pull is a simple exercise without too many complications. Athletes of all levels can do this exercise; you only need to be able to walk or crawl. As a result, sled pulls have a low-risk factor when considering injuries. Induces Muscle Growth. With sled pulls, you can put your muscles under concentric contractions for up to 60 seconds ...Mar 4, 2023 · We put together 10 of the best lat pull down variations that will help you build an all-around beast of a back. 1. Wide Grip Lat Pulldown. The wide grip lat pulldown is one of the favorite exercises of bodybuilders to hone in on working the upper area of the lats.The Workout. TRX Face-Pull: 5 sets of 10, 8, 6, 4, 2; rest 20 sec. in between each microset. Pro Tip: “Turn your biceps inward at the top of the movement for more biceps activation,” says Otey. “Or keep your palms down to focus fully on your rear delts.”. Workout Routines. The face pull is a great pull exercise to help strengthen the muscles of the shoulders and upper back including lower traps, rear delts and rotator cuff that will offset the pulling work that you are doing in the rest of your workouts. It will also help support the shoulder joints thanks to the extra rotator cuff work it entails. Immersive Labs, a platform which teaches cybersecurity skills to employees in a “gamified” way, had closed a $75 million Series C funding round. It was only in June last year when ...Learn how to do a Face Pulls properly with Myworkouts.io, the fitness encyclopedia and workout search engine. ... Muscles Worked. Legend. Target Muscles. Secondary Muscles. Stabilizer Muscles. Alternative exercises. Additional Information. Target Muscles.If you find negative pull ups too challenging, try starting with Dead Hangs. Dead Hangs involve holding a bar with your arms straight (i.e. the bottom phase of a pull up). Your lats, core and arms will still need to be engaged, as you hold onto the bar. This will help train your muscles in getting used to this sort of movement.Feb 23, 2023 · Pulls are a fantastic upper body exercise that help build functional strength in the arms, shoulders, back and core – but the problem for many is the fact that they are undoubtedly a tricky exercise to get started with. ... Muscles Worked During Negative Pull Ups. Negative pull ups primarily work the lats. The biceps, forearms, shoulders and ...The following is an exclusive excerpt from the book Exercise Technique Manual for Resistance Training-3rd Edition With Online Video, published by Human Kinetics. All text and images provided by Human Kinetics. Starting Position. Stand facing a high-pulley cable machine and grasp a rope handle with a closed, pronated grip and the palms facing the …The muscle clean and snatch is an advancement on the high pull and upright row. In terms of developing muscular strength and recruitment, there are few exercises that compare. For these exercises, the high pull will be performed, however, instead of returning the bar to the hips, it will be pressed directly overhead. 3) Face PullDec 29, 2023 ... Muscles Worked by the Face Pull ... As previously mentioned, face pull focuses on your shoulder muscles. But this is a compound exercise that also ...Having a six pack is almost every guy’s dream. This drive to attain that level of perfection has led to numerous fitness instructors coming up with what they term as the right way ...Apr 14, 2023 · Muscles worked during face pulls (Photo via Unsplash/Scott Webb) It’s important to understand how the face pulls muscles work, as that will allow you to identify if you’re doing the exercise ... Oct 28, 2021 · Muscles Worked by Face Pulls. Face Pulls specifically target and work the rear deltoids (back of the shoulders), side delts, traps, the rhomboids (the muscles that allow you to squeeze your shoulder blades together) and the middle traps (the upper back). They will also develop grip, forearm and tricep strength as ancillary benefits. Oct 19, 2021 · Muscles Worked by Face Pulls. Face Pulls mainly target the rear deltoids, rhomboids and middle trapezius (traps). The rhomboids are worked as you pinch your shoulders together. The exercise also improves the shoulders in general and the rotator cuff muscles such as the infraspinatus. The rotator cuff is an area of weakness for many athletes. May 24, 2021 · The face pull is a very effective rear delt exercise and has many advantages: Shoulder Stability & Mobility: Face pulls work your upper posterior chain muscles which help keep your shoulder joint stable and mobile. Strength: They help increase overall shoulder strength as the rear delts can assist in other movements. If you find negative pull ups too challenging, try starting with Dead Hangs. Dead Hangs involve holding a bar with your arms straight (i.e. the bottom phase of a pull up). Your lats, core and arms will still need to be engaged, as you hold onto the bar. This will help train your muscles in getting used to this sort of movement.Cable Face Pulls. Grab a rope attachment for the cable machine. Set the height right at about the forehead. Set your stance in an athletic posture and pull the cable to your face, letting the elbows go out. Squeeze the upper back and feel the burn! Chest Supported YTWL. Grab a bench and set it at 45 degrees. Lie face down.Pull the handle toward the face by horizontally abducting the shoulders and flexing the elbows. When the upper arms become aligned with the frontal plane at the shoulders, externally rotate the upper arms and continue the backward movement until the center clasp of the handle comes close to the face. Forward MovementFeb 10, 2022 · The face pull is a great pull exercise to help strengthen the shoulder muscles and upper back including the lower trapezius, lateral delts, and rotator cuff that will offset the pulling work that you are doing in the rest of your workouts. Face pulls also help to support the shoulder joints because your rotator cuff works in them.MIT’s Computer Science and Artificial Intelligence Lab (CSAIL) has released a video of their ongoing work using input from muscle signals to control devices. Their latest involves ...Mar 3, 2023 · That being said, the rear delt cable fly is almost exclusively performed as a movement for muscle hypertrophy. Therefore, you’re going to want to use a smaller load that allows at least 8 reps. Still, this movement is generally done at even higher reps of 12+. Also, use a shorter rest break of 1:00-1:30.Inhale, squeeze your core muscles and glutes tight, and pull upward to bring your face toward the bar. Stop just before your chest touches the bar. Squeeze your shoulder blades together at the top of the exercise to further engage the upper back muscles. Exhale on the eccentric phase of the exercise.Oct 26, 2023 · Steps: Attach a straight bar to your lat pulldown machine. Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place. Stand up and hold the bar with a slightly less than shoulder-width underhand grip. Pull your shoulders down and back and sit down.This video shows how to do Face Pulls with dumbbells. The Dumbbell Face Pull is a shoulder exercise that strengthens the rear deltoids as well as the rhomboi...January 8, 2024. Band pull aparts are exactly as they sound; a compound movement involving the lifter pulling apart a resistance band at chest-level. Apart from being great for overall shoulder health, band pull aparts also strengthen shoulder abduction, stability and strength. These are essential aspects of any physique, especially for Olympic ...Sometimes, we’re faced with situations where the only way to get out is by taking a long shot. If all the easy options are bad, then the only thing we can do is try our luck and ho...Oct 5, 2020 ... ... muscles. In this video we break down how you can adjust the movement ... worked with people from the very sick & frail to professional ...Sep 16, 2014 · On top of this, it just doesn’t look good either. So, not only will performing face pulls on a consistent basis add muscle size and strength to your rear delts and upper back, but it will also help to externally rotate your shoulders and pull them back into the proper position for better posture and decreased injury risk. However, simply ... Jun 22, 2022 · 8. Face pulls . Face pulls target your entire upper back, i.e., the mid-traps, rhomboids, AND posterior deltoids. They’re an excellent postural exercise and one that could add some thickness to your upper back muscles. Face pulls are also good for your shoulder health and could help ward off shoulder joint pain.Aug 24, 2023 · Reinforces Shoulder and Scapula Mechanics. As mentioned in the previous benefit, face pulls directly strengthen and mobilize the muscles responsible for movement of the scapula and shoulders. This is vitally important in not only horizontal pulling exercises, but also day-to-day activities like opening a door or picking an object off the ground ... 1 day ago · Cable Face Pull Tips. If you find yourself leaning back or arching your back as you pull, utilize a half kneeling stance. As you pull, ensure the elbows stay high and the rope remains at eye level. Focus on contracting the rear delts and ensure you don’t jut the head forward to meet the rope. Ensure you set the cable at face height rather ...Feb 11, 2024 · Let’s have a look at which muscles go to work when you do face pulls. Rear Deltoids. The rear deltoids (aka rear delts) sit the back of your shoulders. You may be familiar with working these muscles during another move like a rear delt fly. These muscles make up the deltoid muscle group along with your front delts and lateral deltoids. Sep 17, 2021 · Simply do your set of sumo deadlifts and then, without resting, do a set of face pulls. Take a breather for a minute or two, and then repeat the pairing. 5. Power cleans. Like sumo deadlift high pulls, power cleans are a compound pulling exercise that works your upper and lower body together.Learn how to do a Face Pulls properly with Myworkouts.io, the fitness encyclopedia and workout search engine. ... Muscles Worked. Legend. Target Muscles. Secondary Muscles. Stabilizer Muscles. Alternative exercises. Additional Information. Target Muscles.Step 2: Grasp the ends of the rope with a palms-down grip. Sitwith your back straight; your knees should be slightly bent. Your arms should be fully extended in front of you. This is the starting position. Step 3: Lift your elbows and bend them as you pull the rope towards your neck, exhaling as you do so. Your upper arms should be parallel to ...The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. ... Main Muscle Worked: Shoulders Equipment: ... May 19, 2012 ... FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: ...Mar 8, 2023 · Face Pulls Primary Muscles Trained The face pull targets the upper back around the scapula and rotator cuff. The primary movers of face pulls are the mid-traps, rhomboids and rear deltoids supported by some smaller muscles in the rotator cuff. ... Additionally, good posture shows off the muscles you’ve worked hard to build. 2) Prevent …Jun 5, 2021 · Lift your hips, so your weight is supported on your heels and hands only. Make sure your body is straight – from your heels to your shoulders. Keeping your body properly aligned, bend your arms and pull your chest up to the bar. Keep your wrists straight and focus on leading with your elbows.Face pulls are a horizontal pull exercise that strengthens the posterior deltoids and the muscles of the rotator cuff. They also improve shoulder and …Upper Body Strength. Cable Face Pulls (How To, Muscles Worked, Benefits) By Coach Horton December 14, 2022 Updated On September 30, 2023. Cable …That’s what a face pull feels like. When you do a face pull, the muscles worked on include the following: Rear and lateral deltoids: Face pulls directly work your rear deltoids, shaping your back and shoulders. They also indirectly helps your lateral deltoids, making your shoulders stronger. Rhomboids: This pair of muscles in your ...Muscles Worked With Face Pulls. Face pulls are a great upper body exercise where the primary focus is to strengthen and build muscle in your upper back and rear shoulders, while also improving your posture and joint health. When performed properly, face pulls engage the following 4 muscle groups:Detailed instructions on how to perform the Rope Face Pull. Learn what muscle groups are activited, read about pro tips, view necessary equipment and ...Jan 25, 2017 ... FREE FORM CHEAT SHEET: http://bit.ly/FreeFormGift ➢Online Coaching: http://bit.ly/ColossusOnlineCoaching How to perform the face pull rear ...Oct 26, 2023 · Steps: Attach a straight bar to your lat pulldown machine. Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place. Stand up and hold the bar with a slightly less than shoulder-width underhand grip. Pull your shoulders down and back and sit down.If you find negative pull ups too challenging, try starting with Dead Hangs. Dead Hangs involve holding a bar with your arms straight (i.e. the bottom phase of a pull up). Your lats, core and arms will still need to be engaged, as you hold onto the bar. This will help train your muscles in getting used to this sort of movement.Dec 27, 2022 · What body part do rope face pulls work? Face Pulls mainly target the rear deltoids, rhomboids and middle trapezius (traps). The rhomboids are worked as you pinch your shoulders together. The exercise also improves the shoulders in general and the rotator cuff muscles such as the infraspinatus.Face pulls target your rear deltoids (shoulder muscles), rhomboids (upper back muscles), and trapezius (neck and shoulder muscles). They also work your biceps, triceps, and abdominal muscles. The face pull is an effective exercise for building muscle mass in the upper body while improving posture. It helps strengthen the stabilizing muscles ... Nov 27, 2023 · Dumbbell face pulls primarily work the posterior head of the deltoids, the middle section of the trapezius and the muscles of the rotator cuff muscles – including the teres minor and major, infraspinatus and the rhomboids. The mobilizer muscles are those targeted to the greatest degree by the exercise, and as such will also receive the most ...Mar 3, 2023 · 3. Kroc Rows (aka single arm rows) While Kroc rows generally refer to single arm dumbbell rows from a split stance position or with one knee on a bench and the other behind on the ground, this banded single arm row is essentially the same thing. The resistance band Kroc row works a lot of muscles, not just your back.Secondary muscles worked. Core; Biceps . How to do TRX Face Pull: Step 1: Set the TRX straps to an elevated point. Step 2: Grab the handles with an overhand grip and lean back at a slight angle. Step 3: Let your …The face pull works the upper posterior chain muscleswhich include rhomboids (Upper back), rear deltoids, trapezius, and even the biceps since it’s a pulling movement. The rear deltoidsretract and internally rotate the shoulders, while the rhomboids hold the scapula against the thoracic wall. The rear … See moreCable Face Pull Tips. If you find yourself leaning back or arching your back as you pull, utilize a half kneeling stance. As you pull, ensure the elbows stay high and the rope remains at eye level. Focus on contracting the rear delts and ensure you don’t jut the head forward to meet the rope. Ensure you set the cable at face height rather ... Learn how to do face pulls, a strength training exercise that targets the posterior deltoids and rotator cuff muscles in the upper back and shoulders. Find out the benefits, common mistakes, alternatives, and training programs that include face pulls. Having a six pack is almost every guy’s dream. This drive to attain that level of perfection has led to numerous fitness instructors coming up with what they term as the right way ...Oct 19, 2021 · Muscles Worked by Face Pulls. Face Pulls mainly target the rear deltoids, rhomboids and middle trapezius (traps). The rhomboids are worked as you pinch your shoulders together. The exercise also improves the shoulders in general and the rotator cuff muscles such as the infraspinatus. The rotator cuff is an area of weakness for many athletes. Oct 26, 2023 · The sled pull is an excellent way to improve your posterior chain’s strength, power, and conditioning. Including the sled pull in your training repertoire is an excellent choice for a total body workout.Not only does it torch calories and enhance strength, but it also promotes muscle development and optimizes training efficiency. Furthermore, full …Face pulls target your rear deltoids (shoulder muscles), rhomboids (upper back muscles), and trapezius (neck and shoulder muscles). They also work your biceps, triceps, and abdominal muscles. The face pull is an effective exercise for building muscle mass in the upper body while improving posture. It helps strengthen the stabilizing muscles ... Face Pulls with Resistance Bands or Cables: Face pulls are a great alternative to band pull aparts as they target the same muscles while also working the rear deltoids. To perform this exercise, attach a resistance band or cable to an overhead anchor point …Aug 18, 2022 · Doing sets of 1-3 on face pulls will not get the stimulus you need, and it will lead to some heavy involvement of the lower body as you pull. Aim for sets of 12-15 repetitions at a light to moderate weight so you can focus on actually using your upper back muscles during the movement. Squeeze at the top of the movement for a second, then slowly ... May 5, 2022 · Best exercises to train posterior delts include bent-over rear delt fly and face pulls. Muscles Worked. Rear delt fly—also known as bent-over dumbbell reverse fly—primarily targets three muscle groups: Posterior Deltoids: Rear delts are a lagging muscle group for most people. The bent-over rear delt fly is one of the handful exercises that ... Cross cable face pull is a cable exercise that activates and develops your back and traps. The exercise also improves the shoulders in general and the ...
Nov 3, 2023 ... What Are Face Pulls? Face pull is a versatile exercise for working mostly the upper arms, shoulders and upper. The face pull is a versatile .... Whole foods nemat
Muscles Worked with Barbell Face Pull Exercise. The barbell face pull mainly works the lateral deltoid muscles and the muscles of the core. It also engages the rear deltoids, rhomboids, and traps. The Rear deltoid muscles are frequently ignored in favour of other more visible muscles. Nov 14, 2023 · But to be a pro, you need to know what muscles actually get worked when you perform a face pull. So, let’s get technical. Well…a little technical at least. We won’t get too crazy. Face Pull Muscle Worked: Rear Deltoid What is the Rear Deltoid? Also called the posterior deltoid, the rear deltoid is the primary muscle worked during a face pull. Aug 11, 2023 · Muscles Worked With Face Pulls. Face pulls are a great upper body exercise where the primary focus is to strengthen and build muscle in your upper back and rear shoulders, while also improving your posture and joint health. When performed properly, face pulls engage the following 4 muscle groups:Aug 27, 2023 · Summary. Face pulls and rear delt flys are exceptional exercises for developing your upper body, particularly the shoulders. Face pulls are versatile, target a range of muscles, and are excellent for overall shoulder health. Rear delt flys are more focused, primarily targeting the rear deltoid when done without moving the shoulder blades.Emoticons are an effective and widely recognized way to add expression and context to the things you say online. When you write email, you can insert the standard text emoticons, s...Muscles Worked With Face Pulls. Face pulls are a great upper body exercise where the primary focus is to strengthen and build muscle in your upper back and rear shoulders, while also improving your posture and joint health. When performed properly, face pulls engage the following 4 muscle groups:The Workout. TRX Face-Pull: 5 sets of 10, 8, 6, 4, 2; rest 20 sec. in between each microset. Pro Tip: “Turn your biceps inward at the top of the movement for more biceps activation,” says Otey. “Or keep your palms down to focus fully on your rear delts.”. Workout Routines.Cable upright rows and face pulls are two exercises that target the muscles of the upper back and shoulders. While both exercises involve pulling a weight towards the body, the key difference between the two is the position of the hands and the path of the weight. In cable upright rows, the hands are placed close together and the weight is ...Instructions. Grab a pair of dumbbells with an overhand grip and sit on an incline bench, your chest against the padding. Fully extend your arms in front of you so the dumbbells are hanging straight down. Contract the shoulder blades and row the weights, letting the elbows flare at a right angle from your sides. Mar 4, 2017 · cable face pull. MOVEMENT (ACTION): With your head facing forward and still, pull the center of the rope attachment towards the center of your face, keeping your palms down and elbows up. As you pull the rope make sure that your elbows are always higher that your wrists. While pulling, imagine that you’re also trying to pull the rope apart. Jan 26, 2023 · Benefits of Rope face pulls. Rope face pull have several scientific benefits for the body: Improved posture: The upper back and shoulder muscles targeted by rope face pulls help to pull the shoulders back and improve posture. 1 2; Increased shoulder stability: The rotator cuff muscles play an important role in stabilizing the shoulder joint ...The primary muscles worked by the seated overhead press are the deltoid muscles on either side of your shoulders. These three-headed muscle groups are responsible for shoulder abduction (lifting your arms out to the sides) and flexion (raising your arms above your head). ... Exercises such as bent over rows or face pulls can be used to ....