Rear Delt Fly Machine Vs. Face Pulls: Which Exercise Will Transform Your Back?

The rear deltoids, often overlooked in traditional training programs, play a crucial role in shoulder health, posture, and overall upper body aesthetics. Two popular exercises for targeting this muscle group are the rear delt fly machine and face pulls. In this comprehensive guide, we will delve into the differences between these two exercises, exploring their benefits, drawbacks, and optimal execution techniques.

Rear Delt Fly Machine

The rear delt fly machine is an isolation exercise that isolates the rear deltoids. It involves sitting on a machine with your chest against the pad and your arms extended overhead, grasping the handles. By pulling the handles down and back, you engage the rear deltoids to extend and abduct the shoulder joint.

Benefits of Rear Delt Fly Machine

• Isolation: The machine’s design allows for targeted isolation of the rear deltoids, minimizing involvement of other muscle groups.
• Convenience: The machine provides a stable and comfortable platform for performing the exercise, making it suitable for beginners and those with shoulder injuries.
• Adjustable resistance: Most rear delt fly machines offer adjustable resistance, enabling you to customize the intensity to your fitness level.

Drawbacks of Rear Delt Fly Machine

• Limited range of motion: The machine’s fixed path of motion can restrict the range of motion compared to free weight exercises.
• Potential for shoulder impingement: Incorrect form or excessive weight can increase the risk of shoulder impingement, especially if you have pre-existing shoulder issues.

Face Pulls

Face pulls are a compound exercise that targets multiple muscle groups, including the rear deltoids, traps, and rhomboids. It involves standing facing a low cable pulley, grasping the handles with an underhand grip, and pulling them towards your face while keeping your elbows tucked in.

Benefits of Face Pulls

• Multi-joint movement: Face pulls engage multiple muscle groups, providing a more comprehensive upper back workout.
• Improved posture: Strengthening the rear deltoids and upper back muscles helps correct posture by pulling the shoulders back and preventing slouching.
• Shoulder stability: Face pulls promote shoulder stability by strengthening the rotator cuff muscles and improving scapular control.

Drawbacks of Face Pulls

• Technical difficulty: Face pulls require proper form and coordination to execute effectively, making them less suitable for beginners.
• Limited weight: Cable machines typically have a lower weight capacity compared to free weights, which can limit progression for advanced lifters.
• Potential for neck strain: Excessive weight or improper form can put strain on the neck muscles, especially if you have pre-existing neck issues.

Comparison of Rear Delt Fly Machine vs Face Pulls

Optimal Execution for Rear Delt Fly Machine

1. Sit on the machine with your chest against the pad and your feet flat on the floor.
2. Grasp the handles with an overhand grip, slightly wider than shoulder-width.
3. Extend your arms overhead, keeping your elbows slightly bent.
4. Inhale as you slowly pull the handles down and back, focusing on squeezing your rear deltoids at the peak contraction.
5. Exhale as you return to the starting position.

Optimal Execution for Face Pulls

1. Stand facing a low cable pulley, with your feet hip-width apart.
2. Grasp the handles with an underhand grip, slightly wider than shoulder-width.
3. Step back until there is tension on the cable.
4. Inhale as you pull the handles towards your face, keeping your elbows tucked in and your shoulders down.
5. Exhale as you slowly return to the starting position.

Variations

Rear Delt Fly Machine Variations

• Single-arm rear delt fly: Perform the exercise with one arm at a time to increase the range of motion and focus on each rear delt individually.
• Incline rear delt fly: Adjust the seat of the machine to an incline to increase the activation of the upper rear deltoids.

Face Pull Variations

• Wide-grip face pulls: Use a wider grip on the handles to target the outer rear deltoids and improve shoulder stability.
• Narrow-grip face pulls: Use a narrower grip to emphasize the middle and lower rear deltoids.

Programming Considerations

• Frequency: Include rear delt exercises in your workout routine 1-2 times per week.
• Sets and repetitions: Aim for 3-4 sets of 10-15 repetitions for both rear delt fly machine and face pulls.
• Progression: Gradually increase the weight or resistance as you get stronger.

In a nutshell: The Verdict

Both the rear delt fly machine and face pulls are valuable exercises for developing the rear deltoids. However, the best choice for you depends on your fitness level, goals, and individual preferences.

If you prioritize isolation and convenience, the rear delt fly machine is a suitable option. For a more comprehensive upper back workout that improves posture and shoulder stability, face pulls are a better choice.

Ultimately, the key to effective rear delt development is to incorporate both isolation and compound exercises into your routine, ensuring that all aspects of the muscle group are targeted.

What You Need to Learn

Q: Which exercise is better for beginners?

A: The rear delt fly machine is generally more suitable for beginners due to its fixed path of motion and easier execution.

Q: Can I do both rear delt fly machine and face pulls in the same workout?

A: Yes, you can include both exercises in your workout to provide a more comprehensive rear delt workout.

Q: How can I reduce the risk of shoulder impingement when performing these exercises?

A: Ensure proper form, avoid excessive weight, and warm up thoroughly before training your shoulders. If you experience any pain or discomfort, stop the exercise and consult a medical professional.