Author Topic: Face pulls  (Read 5144 times)

Offline peacesells

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Face pulls
« on: October 10, 2014, 08:54:20 PM »
I have a couple of questions on this exercise.

First..a couple years back I remember Ironwill issuing a warning about them.  I think he was saying to keep the weight light and go high reps.  Can anyone confirm this?  If so, should I be working in the 10 or 20 rep range?

Next, when performing the pull, what is my target end point on the pull?  Should I be mid face or chin level?

Thanks

Online FLEX

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Re: Face pulls
« Reply #1 on: October 10, 2014, 09:11:34 PM »
I tried them and was never a big fan. 

I found I was too strong to do them standing using cables.

One gym I was at had a seated row machine that I could lower the seat enough to do them and it wasn't bad.

The end result is this is not a movement I keep in my routine.
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Offline peacesells

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Re: Face pulls
« Reply #2 on: October 10, 2014, 09:41:16 PM »
I'm using an overhead pully (lat pull down) and find I need to lean back to counter balance the weight

Online BigDaddy

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Re: Face pulls
« Reply #3 on: October 11, 2014, 01:08:17 PM »
I did them for a while, but also found I could move too much weight to do them standing without having to lean back a lot, which changes the muscles you hit.  Then I switched to doing them one-armed which was ok for a while. 

I found that I can hit the rear delts better on our icarian chest fly machine at the gym, which you can use backwards to hit the rear delts.



It gives a better range of motion, and makes it almost impossible to cheat by moving your body.

I will also sometimes use the cybex seated rowing machine, with my elbows at shoulder level and a wide grip.  That hits the rear delts pretty well also.



I've never had much luck hitting the rear delts with dumbells doing bent over reverse flys.  I think I bring too much of my back into the movement.
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Re: Face pulls
« Reply #4 on: October 11, 2014, 04:41:51 PM »
I found that I can hit the rear delts better on our icarian chest fly machine at the gym, which you can use backwards to hit the rear delts.

Yep.

I will also sometimes use the cybex seated rowing machine, with my elbows at shoulder level and a wide grip.  That hits the rear delts pretty well also.

And yep.
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Offline peacesells

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Re: Face pulls
« Reply #5 on: October 11, 2014, 06:07:05 PM »
Unfortunately I don't have that equipment in my spare bedroom.

Anyone have info on rep ranges I should be targeting?

Offline bodyhard

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Re: Face pulls
« Reply #6 on: October 11, 2014, 06:17:18 PM »
When you do face pulls you have to make sure your elbows are always up, level with your ears.

You should use a rope so that you can move freely.

You should pull to the bridge of your nose.

The weight should not be heavy, but it should be heavy enough that you start tiring at or around 12 reps.

Offline peacesells

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Re: Face pulls
« Reply #7 on: October 11, 2014, 08:59:49 PM »
When you do face pulls you have to make sure your elbows are always up, level with your ears.

You should use a rope so that you can move freely.

You should pull to the bridge of your nose.

The weight should not be heavy, but it should be heavy enough that you start tiring at or around 12 reps.

Thanks BH...this is exactly what I was looking for.

Offline Trev71

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Re: Face pulls
« Reply #8 on: March 25, 2015, 09:27:32 PM »
When you do face pulls you have to make sure your elbows are always up, level with your ears.

You should use a rope so that you can move freely.

You should pull to the bridge of your nose.

The weight should not be heavy, but it should be heavy enough that you start tiring at or around 12 reps.

I've also read, and have had good results, doing paused reps with them... 2 - 3 solid seconds of holds.

Keeping in the 10 - 15 rep range.

High elbows as BH stated.. almost like you are doing a double bicep flex :)

Outside of Face Pulls I do a bunch of reverse cable crossovers... I have no fucking idea what the real name of the exercise is... cable machine in a reverse X per say..  reverse cable flies with the cable crossed...



Offline flat6nut

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Re: Face pulls
« Reply #9 on: May 08, 2015, 01:50:40 PM »
When you do face pulls you have to make sure your elbows are always up, level with your ears.

You should use a rope so that you can move freely.

You should pull to the bridge of your nose.

The weight should not be heavy, but it should be heavy enough that you start tiring at or around 12 reps.

Spot on as always John. I use these to finish my shoulder/trap day.

Offline AlexanderOmand

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Re: Face pulls
« Reply #10 on: May 08, 2015, 02:12:06 PM »
I've always liked these much more than facepulls.

https://www.youtube.com/watch?v=PwHTWcyBJTo

I do them laying on a Bench, though.
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Online sakustoms

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Re: Face pulls
« Reply #11 on: May 08, 2015, 02:19:58 PM »
I do face pulls with a rope and also do rear delt flys on the pec deck / fly machine. This machine gives me a much better workout than dumbbells do.
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Offline Get-n-fit

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Re: Face pulls
« Reply #12 on: May 08, 2015, 02:38:38 PM »
IW and BH are correct.

Facepulls should be done with light weight and high reps.  If you have to use your body weight to counter act the weight then you are using way too heavy weight. If you go too heavy you'll be pulling with your lats, not your delts.   I personally like reverse cable flys when working rear delts..again light weight high reps.
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Offline flat6nut

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Re: Face pulls
« Reply #13 on: May 09, 2015, 12:57:09 PM »
These work the traps just as much if not more than the rear delts.