Try it out different ways and go w/ the one where you personally can feel you isolating your rear delts best - just don't go too heavy or your form will go to s***. The key is not to go too heavy and again make sure you're focusing on rear delts otherwise you start using other muscles.įor me, I can isolate the rear delts better w/ 2 above than face pulls, although I find face pulls are better than db rear flyes (for me), and I like them for shoulder health.įor face pulls, I do single rope attachment, put cable just below chin level and then lead w/ elbow back/up to double biceps pose (cable latch usually going about right at the eyes) pull w/ thumbs facing you to start (some ppl do it away which seems super awkward). ![]() It should be about head-height or slightly above. Secure a rope attachment with dual handles to a rotating, high pulley. Step back so you're supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Here are the steps for performing the face pull. Grasp both ends of the rope with a pronated (overhand) grip. Here's what you should do: Attach a rope to a pulley station set at about chest level. If you have to do cable b/c of your gym, you could also try reverse cable flyes (hold the two balls w/ no handles and arms crisscrossed at or above shoulder height, then pull like a rear delt fly. Use excellent form when doing face pulls. With elbows held high, pull the rope towards you by letting your upper arms move straight out towards your sides, while simultaneously rotating your forearms up. Grip the ropes with an overhand grip, and take a step or two back. Engage your core, lean slightly back, lift the chest up and roll your shoulders back. Fasten a rope handle in a high position on a cable pulley. ![]() Take some steps back till your arms are fully extended. Return to the starting position, making sure to keep your shoulders up. Reach up and grasp the handles, palms facing in. Squeeze your shoulder blades together to pull the handles of the rope in toward your face. ![]() Agree that reverse pec deck (once you make sure you're focusing on delts & not traps/back) is great for rear delts. Stand with your feet about hip-width distance apart and face while facing the pulley.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |