What To Know
- Lying face pulls are performed while lying face down on a bench with a resistance band or cable machine attached to a high anchor point.
- Lying face pulls require a bench or elevated platform, while standing face pulls can be performed using a resistance band or cable machine attached to a low anchor point.
- Start in a kneeling position to reduce the load on your lower back and focus on the trapezius and rhomboids.
In the realm of fitness, the topic of lying face pulls versus standing face pulls has sparked considerable debate among fitness enthusiasts and professionals alike. Both exercises target the posterior chain muscles, primarily the rear deltoids, trapezius, and rhomboids, but they differ in their execution and potential benefits. This comprehensive guide will delve into the mechanics, benefits, and considerations of each exercise to help you make an informed decision about which one to incorporate into your training regimen.
Mechanics of Lying Face Pulls
Lying face pulls are performed while lying face down on a bench with a resistance band or cable machine attached to a high anchor point. The exercise involves pulling the handles towards your face while maintaining a neutral spine and engaging your core. This motion primarily targets the rear deltoids, which are responsible for shoulder extension and external rotation.
Mechanics of Standing Face Pulls
Standing face pulls, on the other hand, are executed while standing upright with a resistance band or cable machine attached to a low anchor point. The movement involves pulling the handles towards your face while keeping your back straight and your core engaged. This exercise emphasizes the trapezius and rhomboids, which are responsible for shoulder elevation and retraction.
Benefits of Lying Face Pulls
- Isolation of Rear Deltoids: Lying face pulls effectively isolate the rear deltoids, allowing for targeted development of these often-neglected muscles.
- Improved Shoulder Stability: By strengthening the rear deltoids, lying face pulls contribute to overall shoulder stability and reduce the risk of shoulder injuries.
- Enhanced Posture: Strengthening the posterior chain muscles, including the rear deltoids, can improve posture by pulling the shoulders back and aligning the spine.
Benefits of Standing Face Pulls
- Emphasized Trapezius and Rhomboids: Standing face pulls place greater emphasis on the trapezius and rhomboids, which are crucial for shoulder elevation and retraction.
- Improved Shoulder Mobility: By actively engaging the trapezius and rhomboids, standing face pulls can enhance shoulder mobility and range of motion.
- Functional Movement: Standing face pulls mimic the motion of everyday activities that require pulling and lifting, making it a more functional exercise.
Considerations for Choosing Between Lying Face Pulls and Standing Face Pulls
- Fitness Goals: Determine which muscle groups you want to prioritize. Lying face pulls focus on the rear deltoids, while standing face pulls emphasize the trapezius and rhomboids.
- Exercise Experience: Lying face pulls require a higher level of stability and core engagement than standing face pulls, so beginners may find standing face pulls more accessible.
- Equipment Availability: Lying face pulls require a bench or elevated platform, while standing face pulls can be performed using a resistance band or cable machine attached to a low anchor point.
Which Exercise is Right for You?
The best exercise for you depends on your individual fitness goals and circumstances. If your primary objective is to isolate and develop the rear deltoids, lying face pulls are a more suitable choice. For those seeking to strengthen the trapezius and rhomboids or improve shoulder mobility, standing face pulls may be a better option.
Variations and Progressions
- Banded Lying Face Pulls: Use a resistance band instead of a cable machine for added resistance and isolation.
- Incline Bench Lying Face Pulls: Perform lying face pulls on an incline bench to increase the range of motion and challenge the rear deltoids.
- Kneeling Standing Face Pulls: Start in a kneeling position to reduce the load on your lower back and focus on the trapezius and rhomboids.
- Weighted Standing Face Pulls: Hold a dumbbell or kettlebell in each hand to add resistance and increase the intensity.
Safety Tips
- Maintain Neutral Spine: Keep your spine straight throughout the exercise to avoid lower back strain.
- Engage Core: Engage your core muscles to stabilize your body and prevent excessive movement.
- Control the Movement: Pull the handles towards your face smoothly and with controlled motion. Avoid jerking or swinging your arms.
- Warm Up: Perform a few light sets of shoulder stretches and mobility exercises before doing face pulls to prepare your muscles and joints.
Basics You Wanted To Know
1. Which exercise is better for building bigger shoulders?
Both lying face pulls and standing face pulls can contribute to building shoulder muscles, but lying face pulls provide greater isolation for the rear deltoids, which can lead to more targeted growth in this area.
2. Can I do both lying face pulls and standing face pulls in the same workout?
Yes, you can incorporate both exercises into your workout to target different aspects of your posterior chain. However, it’s important to avoid excessive volume and prioritize proper form.
3. How often should I do face pulls?
Aim to include face pulls in your training routine 1-2 times per week, with 2-3 sets of 8-12 repetitions for each exercise. Adjust the frequency and sets based on your fitness level and recovery needs.
