Face Pull vs Bent Over Row: Which One Should You Be Doing?

The age-old debate of “face pull vs bent over row” is a common one in the fitness world. Both exercises target the back muscles, but they do so in different ways, leading to distinct benefits and drawbacks. This blog post will delve into the intricacies of each exercise, comparing their mechanics, muscle activation, benefits, and risks, to help you determine which one is best suited for your individual goals.

Understanding the Mechanics of Each Exercise

Face Pulls:

This exercise involves pulling a cable attachment towards your face while maintaining a neutral spine and engaging your shoulder muscles. The primary movement occurs at the shoulder joint, with the focus on pulling the shoulder blades together (retraction) and downward (depression).

Bent Over Rows:

This classic exercise involves pulling a barbell or dumbbells towards your chest while maintaining a bent-over position with your back straight. The primary movement occurs at the elbow joint, with the focus on pulling the weight up towards your torso.

Muscle Activation: A Detailed Breakdown

Face Pulls:

• Primary Muscles: Trapezius (upper and middle), Rhomboids, Posterior Deltoids, Rotator Cuff Muscles.
• Secondary Muscles: Biceps, Brachialis, Forearms.

Bent Over Rows:

• Primary Muscles: Latissimus Dorsi, Trapezius (middle and lower), Rhomboids, Biceps, Brachialis.
• Secondary Muscles: Forearms, Erector Spinae, Glutes, Hamstrings.

Benefits of Face Pulls

• Improved Shoulder Health: Face pulls help strengthen the rotator cuff muscles, which are essential for shoulder stability and injury prevention.
• Enhanced Posture: By targeting the upper back muscles, face pulls can improve posture and combat rounded shoulders.
• Increased Shoulder Mobility: The pulling motion of the exercise promotes improved shoulder mobility and range of motion.
• Reduced Risk of Shoulder Impingement: Strengthening the muscles around the shoulder joint can help reduce the risk of shoulder impingement, a common condition that occurs when the tendons in the shoulder are compressed.

Benefits of Bent Over Rows

• Increased Muscle Mass: Bent over rows are a highly effective compound exercise that effectively targets multiple muscle groups, leading to increased muscle mass and strength.
• Improved Grip Strength: The pulling motion of the exercise strengthens the grip muscles, which can be beneficial for various activities.
• Enhanced Back Strength: Bent over rows are a staple exercise for building a strong and powerful back.
• Improved Core Stability: The exercise engages the core muscles, promoting better core stability and overall body control.

Risks and Considerations

Face Pulls:

• Improper Form: Using excessive weight or improper form can lead to shoulder injuries.
• Limited Weight: Face pulls are generally performed with lighter weights, limiting the potential for muscle growth.

Bent Over Rows:

• Lower Back Strain: Improper form or excessive weight can strain the lower back muscles.
• Increased Risk of Injury: The exercise requires a high level of core stability and proper form to minimize the risk of injury.

Choosing the Right Exercise for You

The best exercise for you depends on your individual goals and needs. If you prioritize shoulder health, posture, and injury prevention, face pulls are a great option. If you’re looking to build muscle mass, increase strength, and enhance overall back development, bent over rows are a more suitable choice.

Face Pulls vs Bent Over Rows: The Verdict

Both face pulls and bent over rows are valuable exercises that offer distinct benefits. Face pulls are ideal for targeting the upper back and shoulder muscles, promoting shoulder health and improved posture. Bent over rows are a compound exercise that effectively builds muscle mass and strength, targeting a wider range of back muscles. Ultimately, the best choice for you depends on your individual goals and needs.

Beyond the Debate: Incorporating Both Exercises

While face pull vs bent over row is a common debate, the most effective approach is often to incorporate both exercises into your training routine. This allows you to target a broader range of back muscles, promote overall muscle balance, and maximize your training results.

A New Perspective: Balancing Your Back

Instead of viewing face pull vs bent over row as a competition, consider them as complementary exercises that work together to create a well-rounded back training program. By incorporating both exercises into your routine, you can effectively target all aspects of your back muscles, promoting strength, stability, and injury prevention.

Questions We Hear a Lot

Q: Can I do face pulls and bent over rows on the same day?

A: Yes, you can incorporate both exercises into the same workout session. However, ensure you prioritize proper form and choose weights that allow you to maintain good technique throughout the exercises.

Q: What is the best way to progress in face pulls and bent over rows?

A: You can progress in both exercises by gradually increasing the weight or resistance, increasing the number of sets and repetitions, or decreasing your rest time between sets. Always prioritize proper form and listen to your body.

Q: Are there any other exercises that can complement face pulls and bent over rows?

A: Other exercises that can complement face pulls and bent over rows include lat pulldowns, pull-ups, seated cable rows, and dumbbell rows. These exercises target different aspects of the back muscles, providing a comprehensive approach to back training.

Q: How often should I train my back?

A: The frequency of back training depends on your individual training goals and recovery ability. Most individuals can train their back 2-3 times per week without overtraining. Listen to your body and adjust your training volume based on your recovery needs.