What To Know
- The movement involves lying face down on a bench or incline and lifting dumbbells or a cable machine away from the body while keeping the elbows slightly bent.
- Face pulls involve pulling the cable machine towards the face, while rear delt flyes involve lifting dumbbells or a cable machine away from the body.
- Face pulls have a wider range of motion compared to rear delt flyes, allowing for a deeper stretch and contraction of the rear deltoids.
Are you a fitness enthusiast looking to build stronger and more defined shoulders? If so, you’ve likely come across two popular exercises: face pulls and rear delt flyes. Both exercises target the rear deltoids, but they have distinct differences that make them suitable for different goals and individuals. In this comprehensive guide, we will dive into the intricacies of face pulls vs rear delt flyes, helping you determine which exercise is the best fit for your fitness journey.
Face Pulls: A Comprehensive Overview
Face pulls are a compound exercise that primarily targets the rear deltoids, but also engages the upper back, traps, and biceps. The movement involves pulling a cable machine towards your face while maintaining a neutral spine and engaging the shoulder blades. Face pulls effectively isolate the rear deltoids, promoting muscle growth and definition.
Benefits of Face Pulls
- Improved Posture: By strengthening the rear deltoids, face pulls help to improve posture by pulling the shoulders back and reducing slouching.
- Shoulder Stability: Face pulls enhance shoulder stability by strengthening the rotator cuff muscles, which support and stabilize the shoulder joint.
- Reduced Risk of Shoulder Injuries: Strong rear deltoids provide support to the shoulder joint, reducing the risk of injuries such as impingement and rotator cuff tears.
- Enhanced Athletic Performance: Face pulls improve upper body strength and stability, which can benefit athletes in various sports, such as baseball, swimming, and tennis.
Rear Delt Flyes: A Detailed Explanation
Rear delt flyes, also known as reverse flyes, are an isolation exercise that specifically targets the rear deltoids. The movement involves lying face down on a bench or incline and lifting dumbbells or a cable machine away from the body while keeping the elbows slightly bent. Rear delt flyes provide a deep stretch and contraction of the rear deltoids, promoting muscle growth and definition.
Benefits of Rear Delt Flyes
- Isolated Rear Delt Development: Rear delt flyes effectively isolate the rear deltoids, allowing for targeted muscle growth and definition.
- Improved Muscle Balance: Strengthening the rear deltoids helps to balance the shoulders, preventing imbalances that can lead to pain and injuries.
- Enhanced Athletic Performance: Rear delt flyes improve upper body strength and stability, which can benefit athletes in sports that require shoulder strength, such as swimming, rowing, and weightlifting.
- Reduced Shoulder Pain: Strong rear deltoids can help to alleviate shoulder pain caused by weak or imbalanced shoulder muscles.
Face Pulls vs Rear Delt Flyes: Key Differences
While both face pulls and rear delt flyes target the rear deltoids, there are key differences between the two exercises:
- Movement Pattern: Face pulls involve pulling the cable machine towards the face, while rear delt flyes involve lifting dumbbells or a cable machine away from the body.
- Muscle Engagement: Face pulls engage multiple muscle groups, including the upper back and biceps, while rear delt flyes primarily focus on the rear deltoids.
- Range of Motion: Face pulls have a wider range of motion compared to rear delt flyes, allowing for a deeper stretch and contraction of the rear deltoids.
- Equipment: Face pulls require a cable machine, while rear delt flyes can be performed with dumbbells or a cable machine.
Which Exercise is Right for You?
The choice between face pulls and rear delt flyes depends on your individual fitness goals and preferences.
- For overall shoulder development and improved posture: Face pulls are the better choice as they engage multiple muscle groups and promote shoulder stability.
- For isolated rear delt development and muscle balance: Rear delt flyes are more effective in targeting the rear deltoids and improving muscle balance.
- For beginners: Rear delt flyes are a good starting point as they are easier to learn and execute correctly.
Proper Form for Both Exercises
To maximize the benefits of face pulls and rear delt flyes, it’s crucial to maintain proper form:
Face Pulls
1. Stand facing a cable machine with the cable set to a low position.
2. Grasp the handles with an overhand grip, slightly wider than shoulder-width.
3. Step back until there is tension on the cable.
4. Engage your core, retract your shoulder blades, and pull the handles towards your face.
5. Hold the contraction at the top, then slowly return to the starting position.
Rear Delt Flyes
1. Lie face down on an incline bench or a bench set to a 30-degree angle.
2. Hold dumbbells or grasp the handles of a cable machine with an overhand grip.
3. Start with your arms extended overhead, palms facing each other.
4. Lower the dumbbells or cable machine towards the floor while keeping your elbows slightly bent.
5. Hold the stretch at the bottom, then slowly lift the dumbbells or cable machine back to the starting position.
Training Recommendations
- Frequency: Perform face pulls or rear delt flyes 2-3 times per week.
- Sets and Reps: Aim for 3-4 sets of 10-12 repetitions for each exercise.
- Weight: Choose a weight that challenges you while maintaining proper form.
- Rest: Rest for 60-90 seconds between sets.
Final Thoughts: Choosing the Best Exercise for Your Goals
Both face pulls and rear delt flyes are valuable exercises for building stronger and more defined rear deltoids. The choice between the two depends on your individual fitness goals and preferences. If you’re looking for overall shoulder development and improved posture, face pulls are the better choice. For isolated rear delt development and muscle balance, rear delt flyes are more effective. By incorporating these exercises into your training routine, you can enhance your shoulder strength, stability, and aesthetics.
Questions You May Have
Q: Are face pulls better than rear delt flyes?
A: The choice between face pulls and rear delt flyes depends on your fitness goals. Face pulls are better for overall shoulder development and posture, while rear delt flyes are more effective for isolated rear delt development and muscle balance.
Q: How often should I do face pulls or rear delt flyes?
A: Aim to perform face pulls or rear delt flyes 2-3 times per week for optimal results.
Q: What weight should I use for face pulls and rear delt flyes?
A: Choose a weight that challenges you while maintaining proper form. Start with a lighter weight and gradually increase it as you get stronger.
