Tip The Two-Rope Face Pull Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip The Two-Rope Face Pull Got long arms or a very thick upper body You' ll get better rotation a better contraction and better results with this variation by Lee Boyce June 28, 2018April 5, 2021 Tags Exercise Coaching, Mobility, Shoulders, Tips Big Guys Use Two Ropes for Face Pulls If you're tall with long arms, or if you're very muscular, you may have trouble doing face pulls. Since a face pull starts in internal rotation and finishes at or above forehead level, its purpose is to exploit not only the scapular retractor muscles, but also to exploit a rotary component of the shoulder, dominated mainly by the rear deltoid. Guys with longer arms who use a standard rope will be at a much smaller (more acute) elbow angle when compared to shorter-armed guys at the end point of each rep. This difference can hinder how much rotation they can achieve at the shoulder joint, compared to what they could achieve if given the opportunity for a wider grip. The same problem exists for big guys with tight shoulders, pecs, or triceps. Ropes come in varying lengths, but many gyms feature ropes that are fairly short. Home and condo gyms are even worse. Since they usually attach to a carabiner, a smart move would be to instantly increase the length of the ropes by doubling them up. Put two sets of ropes on one carabiner and pull them long. Now you've instantly got a double-sized rope to do your pulls. Another benefit comes in the form of physics. Intentionally trying to "spread the ropes" on each rep requires a lifter to create outward (lateral) force at the same time he creates resistance against a horizontal force angle. Because of this, it proves much more challenging for the target muscles (kind of the same way squatting with banded knees works). In short, it won't take as much weight to get the same result due to your "utilization of space" within your range of motion. As a bonus, all of this applies perfectly to triceps rope pressdowns too. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Brutal Complexes Get better at the Olympic lifts while whipping your sorry butt into shape with these three killer complexes. Bodybuilding, Metabolic Conditioning, Powerlifting & Strength, Training Wil Fleming September 5 Training Tip The Bodyweight Squat Test There are a lot of strength tests out there, many unrealistic. But here's one that you and everyone else should be able to pass. Powerlifting & Strength, Squat, Tips, Training Lee Boyce July 19 Training Deadlift Assistance 911 Some great unexpected exercises and techniques to pull your deadlift out of its hole. Deadlift, Training Todd Bumgardner April 6 Training Tip Boot Camp Workout Overview Here's a video from one of T Nation's boot camps. In this intro, Coach Thibaudeau reviews several awesome training techniques. Bodybuilding, Exercise Coaching, Powerlifting & Strength, Tips Christian Thibaudeau July 25