What To Know
- Face pulls are a compound exercise that primarily targets the rear delts, but also engages other muscles like the upper back, rear traps, and biceps.
- Keep your elbows tucked in and focus on using your rear delts to pull the handles.
- Hold the handles at your temples for a moment at the peak of the movement to fully contract your rear delts.
Face pulls are a compound exercise that primarily targets the rear delts, but also engages other muscles like the upper back, rear traps, and biceps. However, many people struggle to isolate the rear delts during face pulls, resulting in suboptimal results. This blog post provides a comprehensive guide on how to properly execute face pulls to effectively target the rear delts.
Proper Form for Face Pulls
1. Grip: Use a neutral grip (palms facing each other) with your hands shoulder-width apart.
2. Position: Stand or sit facing a high pulley with your feet hip-width apart.
3. Starting Position: Grasp the handles and extend your arms overhead so that the weights are at the top of the pulley stack.
4. Pull: Engage your rear delts and pull the handles towards your face, keeping your elbows close to your body.
5. Peak Contraction: Hold the handles at your temples for a moment, squeezing your rear delts.
6. Release: Slowly lower the weights back to the starting position.
Tips to Isolate the Rear Delts
1. Focus on Squeezing: Concentrate on contracting your rear delts at the peak of the movement.
2. Avoid Using Biceps: Keep your elbows tucked in and focus on using your rear delts to pull the handles.
3. Use a Resistance Band: Resistance bands can provide more resistance at the end of the movement, helping to isolate the rear delts.
4. Control the Movement: Avoid swinging the weights or using momentum. Perform the exercise slowly and with control.
5. Adjust the Pulley Height: Set the pulley high enough so that the handles reach your temples when you pull them towards your face.
Common Mistakes to Avoid
1. Using Too Much Weight: Choose a weight that allows you to maintain good form throughout the exercise.
2. Relying on Biceps: Avoid using your biceps to pull the weights. Keep your elbows close to your body and focus on engaging your rear delts.
3. Swinging the Weights: Control the movement and avoid swinging the weights. This will reduce the effectiveness of the exercise.
4. Not Squeezing at the Top: Hold the handles at your temples for a moment at the peak of the movement to fully contract your rear delts.
5. Overtraining: Face pulls are a demanding exercise. Avoid overtraining by limiting sets and repetitions to prevent injury.
Variations of Face Pulls
1. Single-Arm Face Pulls: Isolate one rear delt at a time for greater focus.
2. Banded Face Pulls: Use a resistance band to increase resistance at the end of the movement.
3. TRX Face Pulls: Use a TRX suspension trainer to challenge your stability and core engagement.
4. Cable Crossovers: Perform face pulls on a cable crossover machine for a different angle of resistance.
Benefits of Face Pulls
1. Improved Posture: Strengthening the rear delts helps improve posture by pulling the shoulders back.
2. Shoulder Stability: Face pulls help stabilize the shoulder joint and prevent imbalances.
3. Increased Muscle Mass: Regular face pulls can help build muscle mass in the rear delts.
4. Reduced Risk of Injury: Strong rear delts can reduce the risk of shoulder injuries during other exercises.
5. Enhanced Athletic Performance: Face pulls can improve athletic performance in activities that require shoulder mobility and strength.
Summary: Unlock Your Rear Delt Potential
Face pulls are an effective exercise for targeting the rear delts, but proper technique is crucial for optimal results. By focusing on squeezing the rear delts, avoiding common mistakes, and incorporating variations, you can effectively isolate and strengthen the rear delts. Remember to listen to your body and consult a medical professional if you experience any discomfort or pain during the exercise.
What People Want to Know
1. Why do I not feel face pulls in my rear delts?
- You may not be using proper form, relying on your biceps, or using too much weight.
2. How many sets and repetitions should I do for face pulls?
- Aim for 3-4 sets of 10-12 repetitions, or as many as you can with good form.
3. Can I do face pulls every day?
- No, it’s recommended to limit face pulls to 2-3 times per week to allow for muscle recovery.
