REAR DELT FACE PULLS WITH ROPE FULL

When performing face pulls the shoulders are rotated internally in the starting position while the arms are straight. Face Pulls Dynamically Rotate the Shoulders This generates greater activation of the rotator cuff muscles as a whole during face pulls. There are two active shoulder functions (external rotation and extension) during face pulls, compared to one with rear delt flys. The rotator cuff muscles are responsible for stabilizing the shoulder during movement. Isolation exercises for the rear delts kick the shit out of compound movements in terms of EMG activity. That’s why top strength coach Bret Contreras is adamant about utilizing this type of movement. However, if your rear delts are a weak point, consider exercises that solely use a horizontal extension.ĮMG research shows isolation exercises such as the rear delt fly to be the gold standard for engaging these muscles.

Regardless, doing face pulls on back or shoulder days is a time-efficient way to train the traps, rhomboids, and rear delts simultaneously.

REAR DELT FACE PULLS WITH ROPE FULL

This restricts the amount of tension being placed exclusively on the rear delts throughout the full range of motion. This means that multiple muscles engage synergistically to perform the movement effectively and safely.įace pulls are not the best isolation exercise for the rear delts because they engage the upper back and biceps as well. Rear Flys Isolate Rear Delts, Face Pulls Don’tĪlthough face pulls are often used for rear delt isolation, they are a compound exercise. This active bending of the elbows is called flexion, which engages the biceps. The elbows are also involved in pulling the cable toward your forehead or chin depending on what angle your cable is set at. These functions of the shoulder joint are known as horizontal extension and external rotation, respectively. The rear delts work to pull the upper arms behind the body while also rotating the forearms upward during face pulls. The actions of the shoulders are still responsible for the bulk of the movement, especially to work the rear delts. Unlike rear delt flys, face pulls require two joints to be active. This is called horizontal extension or transverse abduction and is primarily performed by the rear delts. They are a single joint movement because there is a single pair of joints actively working to perform the fly, which is the shoulders.ĭuring the concentric phase, the upper arms are lifted behind your back. Rear delt flys are a single joint exercise, which is the differentiating factor from face pulls in terms of muscle involvement. Rear Delt Flys Are a Single-Joint Exercise Rear Delt Flys Offer More Equipment Varietyġ. Face Pulls Engage the Biceps, Rear Flys Do Not Face Pulls Hit The Traps More Than Rear Flys Rear Flys Can Be Performed Bent-Over or Upright Face Pulls Are Performed Standing Upright Rear Delt Flys Statically Rotate the Shoulders Rear Flys Isolate Rear Delts, Face Pulls Don’t

Rear delt face pulls with rope