What To Know
- The exercise is performed by lying on a bench with your chest facing down and your feet planted firmly on the ground.
- From this position, you pull the handles towards your face, squeezing your shoulder blades together at the top of the movement.
- Face pulls are a relatively easy exercise to learn and can be performed with a variety of weights.
Reverse flys and face pulls are two popular exercises that target the back muscles. Both exercises have their own unique benefits and drawbacks, so it’s important to understand the differences between them before deciding which one is right for you.
Reverse Flys
Reverse flys are a compound exercise that targets the posterior deltoids, trapezius, and rhomboids. The exercise is performed by lying on a bench with your chest facing down and your feet planted firmly on the ground. You then hold a pair of dumbbells in your hands with your palms facing each other. From this position, you raise the dumbbells up towards your shoulders, squeezing your shoulder blades together at the top of the movement.
Benefits of Reverse Flys
- Reverse flys are a great exercise for building muscle mass in the upper back.
- The exercise can also help to improve your posture and reduce your risk of shoulder injuries.
- Reverse flys are a relatively easy exercise to learn and can be performed with a variety of weights.
Drawbacks of Reverse Flys
- Reverse flys can be hard on your lower back if you don’t use proper form.
- The exercise can also be uncomfortable for people with shoulder impingement.
- Reverse flys are not as effective at targeting the lats as some other back exercises.
Face Pulls
Face pulls are a compound exercise that targets the latissimus dorsi, posterior deltoids, and trapezius. The exercise is performed by standing facing a cable machine with your feet shoulder-width apart. You then grab the handles of the machine with your palms facing each other. From this position, you pull the handles towards your face, squeezing your shoulder blades together at the top of the movement.
Benefits of Face Pulls
- Face pulls are a great exercise for building muscle mass in the upper back and lats.
- The exercise can also help to improve your posture and reduce your risk of shoulder injuries.
- Face pulls are a relatively easy exercise to learn and can be performed with a variety of weights.
Drawbacks of Face Pulls
- Face pulls can be hard on your shoulders if you don’t use proper form.
- The exercise can also be uncomfortable for people with shoulder impingement.
- Face pulls are not as effective at targeting the posterior deltoids as some other back exercises.
Which Exercise Is Right for You?
The best exercise for you depends on your individual goals and fitness level. If you’re looking to build muscle mass in your upper back and lats, then face pulls are a great option. If you’re looking to improve your posture or reduce your risk of shoulder injuries, then reverse flys may be a better choice.
If you’re not sure which exercise is right for you, talk to a qualified personal trainer. They can help you assess your fitness level and goals and recommend the best exercises for you.
How to Perform Reverse Flys
1. Lie on a bench with your chest facing down and your feet planted firmly on the ground.
2. Hold a pair of dumbbells in your hands with your palms facing each other.
3. Raise the dumbbells up towards your shoulders, squeezing your shoulder blades together at the top of the movement.
4. Slowly lower the dumbbells back to the starting position.
5. Repeat for 10-12 repetitions.
How to Perform Face Pulls
1. Stand facing a cable machine with your feet shoulder-width apart.
2. Grab the handles of the machine with your palms facing each other.
3. Pull the handles towards your face, squeezing your shoulder blades together at the top of the movement.
4. Slowly lower the handles back to the starting position.
5. Repeat for 10-12 repetitions.
Tips for Getting the Most Out of Reverse Flys and Face Pulls
- Use a weight that is challenging but allows you to maintain good form.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Keep your core engaged throughout the exercise.
- Avoid arching your back.
- If you experience any pain, stop the exercise and consult with a qualified personal trainer.
Recommendations
Reverse flys and face pulls are both effective exercises for building muscle mass in the upper back. The best exercise for you depends on your individual goals and fitness level. If you’re not sure which exercise is right for you, talk to a qualified personal trainer.
Common Questions and Answers
Q: Which exercise is better for building muscle mass in the upper back, reverse flys or face pulls?
A: Both reverse flys and face pulls are effective for building muscle mass in the upper back. However, face pulls are generally considered to be more effective for targeting the lats.
Q: Which exercise is better for improving posture, reverse flys or face pulls?
A: Both reverse flys and face pulls can help to improve posture. However, reverse flys are generally considered to be more effective for strengthening the muscles that support the spine.
Q: Which exercise is harder on the shoulders, reverse flys or face pulls?
A: Both reverse flys and face pulls can be hard on the shoulders if they are not performed with proper form. However, face pulls are generally considered to be more likely to cause shoulder pain, especially in people with shoulder impingement.
