Face Pulls

[raysugar1234]

I just started doing these with the rope attachment on my cable machine and I'm loving them. They work great to hit rear delts and I can use much more weight than I can with bent laterals/reverse fly variations. Anyone else doing these for the rear delts? If not I highly recommend trying them, I feel like I'm finally hitting my rear delts enough to where I will see some growth, they are lagging.

 

[Oregonstrong]

I like these as well Ray. Also like reverse cable flies-do 15 full reps then 15 partials for four sets and then tell me how your rear delts feel! Also another meadows training trick for rear delts is destroyer sets! Rear delt swings lying face down on incline utility bench. Swing a heavy weight for 60 reps, cut it in half and do 30, cut it in half and do 10. 1 total work set. Give them a try but make sure to put them at the end of your workout!

 

[Xlgx]

Band pulls pull aparts and bat wings work great too...

 

[raysugar1234]

I like these as well Ray. Also like reverse cable flies-do 15 full reps then 15 partials for four sets and then tell me how your rear delts feel! Also another meadows training trick for rear delts is destroyer sets! Rear delt swings lying face down on incline utility bench. Swing a heavy weight for 60 reps, cut it in half and do 30, cut it in half and do 10. 1 total work set. Give them a try but make sure to put them at the end of your workout!

This sounds good I will give it a try. That destroyer set along with the face pulls sounds like a killer workout to me. XL what kind of band do you use? I have a green jump stretch band can you use that?

 

[Oregonstrong]

This sounds good I will give it a try. That destroyer set along with the face pulls sounds like a killer workout to me. XL what kind of band do you use? I have a green jump stretch band can you use that?

Band pull-aparts are great too. I am sure you can use that band just adjust the tension by either gripping more or less of the band. I use these bands and just adjust tension with grip.

 

[hotdog23]

Will try these Wednesday, was just thinking about needing some RD variation

@raysugar1234 good too see u back, u may not remember me but you were one of the first to welcome me to the board. Hope all is well

 

[raysugar1234]

Will try these Wednesday, was just thinking about needing some RD variation

@raysugar1234 good too see u back, u may not remember me but you were one of the first to welcome me to the board. Hope all is well

Yah I do remember you. And def try out the face pulls.

 

[MindlessWork]

Facepulls are great and I do them with the pulley high medium and low while standing.

 

[hotdog23]

I'm a believer!

 

[raysugar1234]

Facepulls are great and I do them with the pulley high medium and low while standing.

I have a pulley machine with a low attachment for the seated cable rows and I do them on there. So I'm pulling from about waist height to forehead with a rope attachment. I tried them on the higher attachment as well but I felt it better in the rear delts when i did them low.

 

[heady muscle]

Ever try rope handles for pulldowns or low pulley rows?

 

[MindlessWork]

I have a pulley machine with a low attachment for the seated cable rows and I do them on there. So I'm pulling from about waist height to forehead with a rope attachment. I tried them on the higher attachment as well but I felt it better in the rear delts when i did them low.

I do them with the pulley set at medium (at about neck level) and pull the rope forward much like doing rows and that works for me. To pull from the high pulley I lean back and pull

 

[raysugar1234]

Ever try rope handles for pulldowns or low pulley rows?

I have used the rope for the seated cable rows and that works out well, but now when I do seated cable rows I use two nylon cable crossover grips instead of the metal handle and I can get a much better rom doing it this way. It still uses a close grip but I can extend farther than I can with the metal handle and I get a better contraction of my back.

 

[MindlessWork]

I have used the rope for the seated cable rows and that works out well, but now when I do seated cable rows I use two nylon cable crossover grips instead of the metal handle and I can get a much better rom doing it this way.

The handles at my gym are nylon with a plastic grip...miles better than the metal handles that feel stiff.

 

[raysugar1234]

I do them with the pulley set at medium (at about neck level) and pull the rope forward much like doing rows and that works for me. To pull from the high pulley I lean back and pull

I also like to do them from the high cable on my plate loaded lat tower standing up.

 

[MindlessWork]

I also like to do them from the high cable on my plate loaded lat tower standing up.

Nice...you have a home gym I take it. Wish I had the money to get a home gym setup as there's an old shed I could fix up and clean out to use for a home gym

 

[raysugar1234]

Nice...you have a home gym I take it. Wish I had the money to get a home gym setup as there's an old shed I could fix up and clean out to use for a home gym

Yeah the majority of my basement is a gym, it's great. I don't like public gyms, I never have to wait in line. It has cost a lot of money but well, well worth it IMO. I'm constantly adding new things an buying additional weights but it's my prized possession.

 

[Ozzy619]

Theyre aight. I prefer reverse cable flys and free weights

 

[raysugar1234]

Theyre aight. I prefer reverse cable flys and free weights

I don't care much for the dumbbell bent over laterals or lying on the incline bench and doing reverse fly's for hitting the rear delts. The face pulls hit my rear delts better than any of the other exercises I have tried. The cable fly's work ok, I still do them but face pulls work excellent for me, I can pack on so much more weight too.