TFM WEEKLY NUT
This week's highlights and best content in a nutshell

Hey! Gareth here.

Today I'm going to share with you 7 face pull variations you can use right away to build your shoulder strength and resilience. If there's one change you can make to your workouts today to build strong and healthy shoulders, it's to include a few sets of these in nearly every one of your workouts.

Most of my in person and online clients are using some variation of face-pulls as part of their training. Now you can do the same with these options.

#1 - Hammer Grip

Hammer grip - more range of motion. I tend to program this grip most of the time. For overall shoulder health and performance you can't really go wrong here.

#2 - Palms-Down Grip

Palms-down grip - biases resisting shoulder internal rotation. I only program this for clients with already good shoulder range of motion, as you can't get as much range with this one.

#3 - 1-Arm

1-arm - additional anti-rotation/core component. Focus on one-arm at a time. Could even out asymmetries over time.

#4 - Dual Ropes

Dual-ropes - more free range of motion. Better for naturally broader shoulders and clavicle width. Better for those that may have some restrictions.

#5 - Seated

Seated - good position to learn/teach in for controlling rib flare, and focusing on the pelvis upwards.

#6 - Half-Kneeling

Half-kneeling - Core engagement and control. Lumbo-pelvic hip/knee/foot Stability. As a warm up to open out your hips. Improves bench press positioning.

#7 - Chest-Supported

Chest supported - more support means more output from the target area. Possibly more posterior delt engagement.

Bare in mind we haven't even spoken about cable height and how this affects things either. Maybe another time if you're interested.

Until next week...

Gareth