What To Know
- Face pulls help strengthen the muscles that support the shoulder blades, which can help improve posture and reduce pain in the neck, shoulders, and upper back.
- Inverted rows involve a larger range of motion than face pulls, which allows for greater activation of the muscles of the upper back, including the latissimus dorsi, trapezius, and rhomboids.
- If you’re looking for an exercise that targets a wide range of back muscles and improves grip strength, inverted rows are a great choice.
When it comes to building a strong and muscular back, two exercises that often come to mind are face pulls and inverted rows. Both exercises target the muscles of the upper back, but they do so in slightly different ways. In this blog post, we’ll compare face pulls vs inverted rows, examining their benefits, muscles worked, and which one is better for different goals.
Benefits of Face Pulls
- Improved posture: Face pulls help strengthen the muscles that support the shoulder blades, which can help improve posture and reduce pain in the neck, shoulders, and upper back.
- Enhanced shoulder stability: The rotator cuff muscles, which are responsible for stabilizing the shoulder joint, are also targeted by face pulls. Strengthening these muscles can help prevent shoulder injuries and improve overall shoulder function.
- Increased muscle mass: Face pulls can help build muscle mass in the upper back, creating a more balanced and aesthetically pleasing physique.
Benefits of Inverted Rows
- Greater back activation: Inverted rows involve a larger range of motion than face pulls, which allows for greater activation of the muscles of the upper back, including the latissimus dorsi, trapezius, and rhomboids.
- Improved grip strength: Inverted rows require you to grip the bar with an overhand grip, which can help improve your grip strength. This can be beneficial for other exercises, such as deadlifts and pull-ups.
- Enhanced core stability: Inverted rows also engage the core muscles, which are responsible for stabilizing the body. Strengthening these muscles can improve balance and reduce the risk of lower back injuries.
Muscles Worked
Face Pulls:
- Posterior deltoids
- Rotator cuff muscles
- Trapezius
- Rhomboids
Inverted Rows:
- Latissimus dorsi
- Trapezius
- Rhomboids
- Biceps brachii
- Core muscles
Which Exercise is Better?
The best exercise for you will depend on your individual goals and fitness level.
- For overall back development: Inverted rows are generally considered the better choice as they target a wider range of back muscles.
- For improving posture and shoulder stability: Face pulls are a better option as they specifically target the muscles responsible for these functions.
- For beginners: Inverted rows may be more challenging for beginners due to the greater range of motion and core engagement required. Face pulls are a more accessible option for those new to resistance training.
How to Perform Face Pulls
1. Attach a rope attachment to the top of a cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grab the rope handles with an overhand grip, slightly wider than shoulder-width.
4. Step back until there is tension on the cable.
5. Pull the handles towards your face, keeping your elbows high.
6. Slowly lower the handles back to the starting position.
How to Perform Inverted Rows
1. Find a sturdy bar or machine that allows you to hang upside down.
2. Grip the bar with an overhand grip, slightly wider than shoulder-width.
3. Hang with your arms fully extended and your body in a straight line from head to heels.
4. Pull yourself up towards the bar by bending your elbows and raising your chest.
5. Slowly lower yourself back down to the starting position.
Variations
Face Pulls:
- Band face pulls: Use a resistance band instead of a cable machine.
- Single-arm face pulls: Perform the exercise with one arm at a time.
- Reverse face pulls: Grip the rope handles with an underhand grip.
Inverted Rows:
- Assisted inverted rows: Use a resistance band or machine to assist you with the movement.
- Weighted inverted rows: Wear a weight belt or hold a dumbbell between your feet.
- Close-grip inverted rows: Grip the bar with a narrow grip.
Summary
Both face pulls and inverted rows are excellent exercises for building a strong and muscular back. The best exercise for you will depend on your individual goals and fitness level. If you’re looking for an exercise that targets a wide range of back muscles and improves grip strength, inverted rows are a great choice. If you’re looking for an exercise that improves posture, shoulder stability, and is more accessible for beginners, face pulls are a better option.
Quick Answers to Your FAQs
Q: Which exercise is better for building muscle mass in the back?
A: Inverted rows generally target a wider range of back muscles and allow for heavier weight to be used, making them more effective for building muscle mass.
Q: Can I do both face pulls and inverted rows in the same workout?
A: Yes, you can combine face pulls and inverted rows in the same workout to target different muscle groups and improve overall back development.
Q: How often should I perform face pulls and inverted rows?
A: Aim to perform face pulls and inverted rows 2-3 times per week, with 8-12 repetitions per set.
