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Jrow
09-07-2013, 10:36 PM
Was at the gym tried face pulls for my traps for shits n it worked really well,, aside from my usual trap workouts,, any one else do them, or is this a bad lift??

McDouche
09-08-2013, 04:49 PM
Face pulls are great. I don't like them as much for upper back mass as I do for balancing the upper back with all of the bench pressing I do.

I've recommended them to several people with bench press induced shoulder pain and it has been a god send more often than not.

heymrwaters
09-08-2013, 04:56 PM
I like em to hit my posterior delts.

Z82
09-08-2013, 05:26 PM
Helps rear delts which most of us need to balance out for front delts and chest.

exerciseordie
09-08-2013, 05:31 PM
My girl does a lot of "face sits" lmao. But really face pulls can manipulated a lot and be beneficial for traps, shoulders, and upper back.

DaMaster
09-08-2013, 05:40 PM
Face pulls are great. I don't like them as much for upper back mass as I do for balancing the upper back with all of the bench pressing I do.

I've recommended them to several people with bench press induced shoulder pain and it has been a god send more often than not.

^^ This ^^

I have clients do this help against Upper Cross Syndrome. If done properly of course.

big and swole
09-08-2013, 06:11 PM
Love face pulls, I superset high volume face pulls with deficit trap bar deads, the definition and overall shape of my traps are really coming along nicely.

Jrow
09-08-2013, 07:12 PM
alright cool,, il continue adding them in, thanks everyone

jerseydevil
09-09-2013, 04:14 AM
If you sit at a desk all day I do, face pulls are a must. I like to rotate with rear delt lateral raises, and rear delt fly machine

DaMaster
09-09-2013, 04:40 AM
By the way here's a great article on the face pull. Describes the need and correct form.

http://www.t-nation.com/free_online_article/most_recent/you_should_be_doing_face_pulls;jsessionid=20FB1444 41DA532A3AFB879DEB3E54E6-mcd02.hydra

Notice in the video he first retracts the scapula then pulls the rope. The video is part of the article above just thought I'd throw it in here as well


http://www.youtube.com/watch?&v=F0ma4r2jqBo

McDouche
09-09-2013, 05:44 AM
By the way here's a great article on the face pull. Describes the need and correct form.

http://www.t-nation.com/free_online_article/most_recent/you_should_be_doing_face_pulls;jsessionid=20FB1444 41DA532A3AFB879DEB3E54E6-mcd02.hydra

Notice in the video he first retracts the scapula then pulls the rope. The video is part of the article above just thought I'd throw it in here as well


http://www.youtube.com/watch?&v=F0ma4r2jqBo

DM knows what's up

Jrow
09-09-2013, 06:34 AM
Hey dm that was a kick ass article lol and now I can do it correctly haha,, I wouldnt retract my scapula , id only do the second part of the movement, thank you btw. Excited to throw these in now sweet!!!

DaMaster
09-09-2013, 06:43 AM
DM knows what's up


Hey dm that was a kick ass article lol and now I can do it correctly haha,, I wouldnt retract my scapula , id only do the second part of the movement, thank you btw. Excited to throw these in now sweet!!!

Thanks guys. I've seen a lot of people do this so wrong. It's not a mass building exercise. It's all about hitting the smaller muscle groups that help maintain correct posture. I use this with clients to help correct upper cross syndrome.

By the way, retracting the scapula this way during a seated row is also the go to move. Most people tend to just pull the bar to the abs and lean back way too far. You still want the scapula to retract (squeeze back) and protract (round around as you reach forward) completely. Also, don't elevate the scapula (shrug up) while doing a row. Wrong exercise and the undo movement on the should joint eventually will just wear it down and you'll have problems.