Every once in a while something I’ve been preaching in the iron dungeon and to all my M3 online 1-1 clients for years escapes into the wild.
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Recently Muscle & Fitness featured one of my favorite upper-back tweaks—the heavy face pull—a simple adjustment that lets you load the movement harder without turning your shoulder joints into shredded beef jerky.
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Kudos to Fitness Newsletter Insider Shane for including me in the full article.
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Here’s the excerpt from it

‘HEAVY’ FACE PULLS

The heavy face pull is the brainchild of Mike T Nelson, Ph.D., CSCS, CISSN. “The big difference,” explains Nelson, “is the position of the arms that allows you to use more weight and still go into upper arm extension.” Here you’ll pull toward your chest, rather than your face, allowing you to load up.

Benefits

• Strengthens upper arm extension
• The potential for increased load
• More upper back activation

Form tip: Nelson says that using a monkey grip (thumb on the same side as your fingers) feels better because it provides more activation in your back and less in your biceps.

Think about driving your elbow toward the wall behind you.

Sets & Reps: 3 sets of 12-15 reps

Here is the video

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You can read the full article below
​ > > The 10 Best Face Pull Variations << full M&F article

Much love,
Dr Mike

PS -When you are ready there are 3 ways you can work with me
1) Listen to one of my podcasts totally free HERE.
2) Read one of the tons of free articles I have on my site HERE.
3) Book a private 1 hour virtual call to ask me any questions. Cost is $250 and you can email Jodie HERE​

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Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag
​​Mike T Nelson is a Ph.D. and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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