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Here’s a graphic that shows the muscle groups that that we are trying to target when doing the face pull. This will come in even handier when we look at how NOT to perform this exercise! What muscles do face pulls work? Posterior deltoid (rear delts) ...
and rotate the arms in their corresponding directions. Because the arms are in front of the shoulders during the movement, the anterior deltoid will be hit the most. As the pressing angle gets more steep and approached upright, your mid and rear delts will contribute more to the movement. (...
Beginner-friendly (enforces movement path) but also great for advanced athletes (helps hit failure safely). Dumbbell Flye Requires a dumbbell and adjustableweight bench. Less stable than the machine, requiring you to control the range of motion yourself. ...
The resulting more significant transverse extension will, therefore, hit more of the traps, rear delts, and overall upper back musculature. On the other hand, a narrower grip allows you to both pull the bar lower towards your belly button and tuck the elbows closer to your sides. ...
How to Do It Unrack thebarbellfrom a squat orpower rack. It should sit low on your upper back, wedged tightly between your rear deltoids and trapezius muscles. Take a comfortable stance, roughly between hip and shoulder width. Allow the barbell to lean your torso forward slightly. ...
Aside from rest, the other remedy (but don’t skip the rest!) is to get stronger mid back (rhomboids) and rear delts. For rhomboids do machine or barbell rows with a wide grip (elbows completely wide to the side) with a very controlled tempo. Squeeze the shoulder blades. ...
Interspersing pullup variations in your workouts will build your lats, mid-back, rear delts, biceps, forearms, and core—and by recruiting different muscles, you'll avoid overuse injuries, too. How to Choose the Right Grip for Pullups...