Cable Face Pull Down

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I had previously discussed the overhead  shoulder press (commonly called military press) for dumbbells and barbells which is the gold standard for shoulder workout. 
An alternative way to build your shoulders is the cable face pull which can be done while standing or lying. 
Why should you do the cable face pull? The cable program is convenient especially for beginners because it has a smaller margin for error since you are working with a machine. The human error observed when working with dumbells or barbells is reduced. It’s also an easier shoulder program to do when compared with the overhead shoulder press and this can be done when weights (Dumbbells and barbells) are unavailable. 
The lying face pull down is more effective than the standing face pull since the succor from the feet is eliminated giving the triceps,shoulders and upper back an opportunity to thrive under those weights.
To do a lying face pull, you would need a flat bench, a cable machine and a flexible woven thread as shown in the pictures. 
Start out setting the weight at 3kg or less to get the right workability for this program if it's your first time trying this. You would want to get the moves right at first before increasing to heavier weights. Follow these steps:
  • Hold on to the thread before sitting on the bench, then pull down in a lying  position. 

  • With your legs placed firmly on both sides of the bench, pull cable towards your face. 



  • Return weights to starting point with your hands stretched out still in a lying position and head faced towards the ceiling. 



You should do three sets of this with ten repetitions per set. You should do this in conjunction with your overhead shoulder press for barbell and dumbbell.

Doing this program with your head facing the ceiling is a more convenient position than when raised slightly. 



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