What To Know
- Rear delt rows, also known as rear lateral raise, target the posterior deltoids, which are located at the back of the shoulder.
- Rear delt rows isolate and develop the posterior deltoids, enhancing shoulder aesthetics and creating a more balanced physique.
- Can I do both face pulses and rear delt rows in the same workout.
Face pulses, also known as external rotations, target the infraspinatus and teres minor muscles, which are located deep within the shoulder joint. These muscles are responsible for externally (outward) rotation of the arm and contribute to shoulder stability.
Benefits:
- Improved shoulder mobility: By increasing external rotation, face pulses enhance shoulder range of motion, reducing the risk of impingement and pain.
- Shoulder stability: Strengthening the infraspinatus and teres minor muscles stabilizes the shoulder joint, reducing the risk of dislocation or subluxation.
- Posterior chain engagement: Face pulses engage muscles along the posterior chain, including the upper back, lats, and traps.
Rear Delt Rows: The Back-Line Enforcer
Rear delt rows, also known as rear lateral raise, target the posterior deltoids, which are located at the back of the shoulder. These muscles are responsible for extending and abducting (lifting) the arm backward.
Benefits:
- Shoulder definition: Rear delt rows isolate and develop the posterior deltoids, enhancing shoulder aesthetics and creating a more balanced physique.
- Improved posture: Strengthening the posterior deltoids helps improve posture by pulling the shoulders back and counteracting the effects of slouching.
- Shoulder stability: Rear delt rows contribute to shoulder stability by balancing the strength of the anterior and posterior deltoids.
The Head-to-Head Comparison
Muscle Groups Targeted:
- Face Pulses: Infraspinatus, teres minor
- Rear Delt Rows: Posterior deltoids
Movement Pattern:
- Face Pulses: Outward rotation of the arm
- Rear Delt Rows: Extension and abduction of the arm backward
Shoulder Joint Involvement:
- Face Pulses: Primarily external rotation
- Rear Delt Rows: Abduction and extension
Range of Motion:
- Face Pulses: Limited range of motion
- Rear Delt Rows: Wider range of motion
Which Exercise is Better?
The choice between face pulses and rear delt rows depends on your specific goals and needs.
If your priority is:
- Shoulder mobility and stability: Face pulses
- Shoulder definition and posture improvement: Rear delt rows
How to Incorporate into Your Routine
Face Pulses:
- Use a resistance band attached to a high anchor point.
- Stand with your feet shoulder-width apart, holding the band handles at chest height.
- With your arms extended straight out to the sides, externally (outward)rotate your arms.
- Return to the starting position and repeat.
Rear Delt Rows:
- Use dumbbells or a resistance band.
- Stand with your feet hip-width apart, holding the dumbbells or band handles in an overhand grip.
- Hinge forward at the hips, keeping your back straight.
- Lift the dumbbells or band handles straight up and back, extending your arms fully at the top.
- Lower back down and repeat.
Safety Considerations
- Maintain good form: Keep your shoulders down and back, and avoid arching your lower back.
- Start with a light weight or resistance: Gradually increase weight or resistance as you get stronger.
- Listen to your body: Stop exercising if you experience any pain or discomfort.
Answers to Your Questions
1. Can I do both face pulses and rear delt rows in the same workout?
Yes, you can combine both exercises to target different aspects of shoulder development. However, prioritize the exercise that aligns with your primary goal.
2. How often should I do these exercises?
Incorporate face pulses or rear delt rows into your routine 1-2 times per week, depending on your fitness level and recovery time.
3. What other exercises can complement face pulses and rear delt rows?
Combine these exercises with other shoulder exercises such as dumbbell presses, lateral raise, and front raise to develop a comprehensive shoulder workout routine.
