Main points
- Face pulls mimic the natural movement of pulling something towards your face, making them a more functional exercise than the rear delt machine.
- The decision of whether to choose the rear delt machine or face pulls ultimately comes down to your individual goals, preferences, and fitness level.
- If you’re a beginner or looking for a safe and isolated exercise to target your rear delts, the rear delt machine might be a better option.
Are you looking to build those coveted 3D shoulders, but struggling to find the right exercises to target your rear delts? The age-old debate of rear delt machine vs face pull has been raging for years, leaving many gym-goers confused about which option is truly better.
This blog post will delve deep into the nuances of both exercises, breaking down their mechanics, benefits, and drawbacks, so you can make an informed decision about which one best suits your fitness goals and preferences.
Understanding the Mechanics of Each Exercise
Before we dive into the pros and cons, let’s first understand the biomechanics of each exercise.
Rear Delt Machine: This exercise typically involves sitting on a machine with a padded bar positioned in front of you. You grip the bar with an overhand grip and pull it towards your chest, engaging your rear delts, as well as your traps and rhomboids.
Face Pull: This exercise is performed with a cable machine and a rope attachment. You stand facing the machine, holding the rope with an overhand grip, slightly wider than shoulder-width. Pulling the rope towards your face, you engage your rear delts, while also activating your upper back muscles.
The Advantages of the Rear Delt Machine
The rear delt machine offers a few distinct advantages, making it a popular choice for many lifters:
1. Isolation and Focus: The machine’s design isolates the rear delts, allowing you to target them directly without engaging other muscle groups as much. This is particularly helpful for individuals who struggle to activate their rear delts during compound exercises.
2. Controlled Movement: The machine provides a stable and controlled environment, guiding your movement and reducing the risk of injury. This is ideal for beginners or individuals with limited mobility.
3. Progressive Overload: The rear delt machine allows for easy adjustments in weight, making it convenient to track progress and ensure consistent overload for muscle growth.
The Advantages of Face Pulls
Face pulls offer a unique set of benefits that make them a valuable addition to your shoulder routine:
1. Functional Movement: Face pulls mimic the natural movement of pulling something towards your face, making them a more functional exercise than the rear delt machine. This translates to better real-life strength and stability.
2. Enhanced Shoulder Mobility: The pulling motion of face pulls promotes shoulder mobility and flexibility, helping to prevent injuries and improve overall shoulder health.
3. Greater Muscle Activation: While both exercises target the rear delts, face pulls engage a broader range of muscles, including the upper back, traps, and rotator cuff muscles. This leads to a more comprehensive and balanced upper body workout.
The Drawbacks of the Rear Delt Machine
Despite its benefits, the rear delt machine also has some drawbacks:
1. Limited Range of Motion: The machine’s design restricts the range of motion, potentially limiting the full activation of your rear delts and other involved muscles.
2. Potential for Compensatory Movements: Some individuals may compensate for weak rear delts by using other muscles, such as the traps or biceps, to complete the exercise. This can lead to imbalances and inefficient training.
3. Lack of Functional Application: The isolated nature of the rear delt machine makes it less functional than exercises like face pulls, which mimic real-life movements.
The Drawbacks of Face Pulls
Face pulls, while a great exercise, also have some limitations:
1. Difficulty in Weight Progression: Unlike the rear delt machine, face pulls don’t allow for easy weight progression. You’ll need to adjust the cable weight or use a heavier resistance band to increase the challenge.
2. Requires Proper Form: Proper form is crucial for avoiding injury during face pulls. Incorrect technique can strain your shoulders and other joints.
3. Limited Weight Capacity: The weight capacity of cable machines can be a limiting factor for those looking to lift heavy weights.
Choosing the Right Exercise for You
The decision of whether to choose the rear delt machine or face pulls ultimately comes down to your individual goals, preferences, and fitness level.
If you’re a beginner or looking for a safe and isolated exercise to target your rear delts, the rear delt machine might be a better option. It offers controlled movement and easy weight progression, making it ideal for building a solid foundation.
If you’re more experienced and prioritize functional strength and shoulder health, face pulls are a great choice. They engage a wider range of muscles, promote shoulder mobility, and mimic real-life movements.
Incorporating Both Exercises for Maximum Results
For optimal results, consider incorporating both exercises into your routine. Start with the rear delt machine to isolate your rear delts and build a base, then incorporate face pulls to further challenge your shoulders and improve functional strength.
Beyond the Machine and the Cable: Other Effective Rear Delt Exercises
While the rear delt machine and face pulls are popular choices, other exercises can effectively target your rear delts:
1. Bent-Over Rows: This compound exercise engages your rear delts, lats, and traps, promoting overall back strength and muscle growth.
2. Reverse Flyes: This isolation exercise can be performed with dumbbells, resistance bands, or a cable machine, targeting your rear delts directly.
3. Rear Delt Raises: This exercise, similar to lateral raises but performed with a backward motion, effectively targets your rear delts.
The Final Verdict: Embracing a Balanced Approach
The debate of rear delt machine vs face pull is not about finding a definitive “winner.” Both exercises offer unique benefits and can contribute to a well-rounded shoulder routine. Ultimately, the best approach is to embrace a balanced strategy, incorporating both exercises to maximize muscle growth, functional strength, and shoulder health.
What You Need to Know
Q: Can I use both the rear delt machine and face pulls in the same workout?
A: Absolutely! Incorporating both exercises in the same workout can provide a comprehensive and balanced approach to targeting your rear delts.
Q: How many sets and reps should I do for each exercise?
A: The ideal number of sets and reps will depend on your fitness goals and training experience. Start with 3 sets of 8-12 reps for both exercises, adjusting as needed.
Q: Should I prioritize one exercise over the other?
A: It depends on your individual needs and preferences. If you’re a beginner, the rear delt machine might be a better starting point. If you’re more experienced and prioritize functional strength, face pulls can be a valuable addition to your routine.
Q: Are there any contraindications for these exercises?
A: Individuals with shoulder injuries or pre-existing conditions should consult with a healthcare professional before performing these exercises. Always prioritize proper form and technique to avoid injury.
