![]() ![]() ![]() Most people perform this exercise by gripping the rope from the top with the palms facing down, but the variation I outline here allows for a larger range of motion and greater external rotation of the shoulders as you pull the rope backward.ģ) With your chest up, shoulders down and back, scapula retracted and head stationary, pull the rope toward your face while at the same time imagining that you’re trying to pull the rope apart. Here’s how to execute face pulls with proper form…ġ) Set the cable at upper chest height using a rope attachment.Ģ) Grab onto the ends of the rope from underneath using a neutral hammer grip. These are basically a horizontal row, but instead of pulling to the chest or waist like you would on most back exercises, the resistance is pulled toward the face. Not only are they one of the best rear deltoid exercises you can perform, but they also stimulate your traps, rhomboids, and other upper back muscles to help counteract that anterior/posterior imbalance I mentioned earlier. Well, keep in mind that we’re actually dealing with a pretty small muscle group here, so there’s no need to perform an endless number of different exercises and variations in order to get an effective rear delt workout.Īlthough there are many different options out there to choose from when it comes to effective rear delt training, here are the top 3 lifts I recommend making use of… The Top 3 Rear Deltoid Exercisesįace pulls are a very uncommon, but hugely effective exercise that should be included as a staple in any well rounded training routine. What is the best way to go about training them? If you want to develop a rounder, more muscular set of shoulders while improving your posture and decreasing injury risk at the same time, some direct rear deltoid exercises should definitely be included as part of your training plan.Īlthough the rear delts will receive some decent stimulation during rowing exercises for your back, you’ll still want to include some additional rear delt isolation exercises for optimal size and strength development. In a nutshell, this creates instability in the joint which can set you up for a whole host of issues over the long run, from rotator cuff injuries to shoulder impingement to elbow problems. When you place a larger amount of focus on building up the pecs and front delts in comparison to the upper back and rear delts (as nearly everyone in the gym trying to build muscle does without even realizing it), you end up creating an imbalance in the shoulder joint as it begins to “roll forward” and out of proper positioning. Most lifters spend plenty of time hammering their front and side delts through heavy chest pressing, shoulder pressing, front raises and side lateral raises, but end up heavily neglecting their rear deltoids in the process.ġ) You end up limiting the total amount of shoulder size and strength you can develop, since you’re under-training one of the three heads that make up this complete muscle group.Ģ) Just as importantly, you increase your chances for shoulder injury. ![]()
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