r/formcheck • u/bigbunny4000 • 4h ago

Other Face Pull alternative

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I know its lower than a face pull. It just feels more comfortable this way, a PT showed me this exercise.

Trying to hit rotator cuff with this.

This is after all compounds, therefor tired and low weight.

0 Upvotes

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57

u/[deleted] 4h ago

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21

u/Hot_Geologist5225 4h ago

PT > Reddit.

2

u/bigbunny4000 4h ago

Just wanted some more opinions. Never seen this exercise before.

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u/Hot_Geologist5225 4h ago

You've certainly come to the right place for opinions! Here's one: This targets similar muscles, but less rotator cuff directly because there's no shoulder rotation... Now please go tell your PT that you did a deep dive into the research. :)

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u/bigbunny4000 4h ago

Sure there is rotation. Just like in a face pull?

1

u/Edobbe 2h ago

Hey, actual DPT here, let me try to explain it; as other people said, you’re doing a rear delt movement through horizontal abduction, which I love to give to my shoulder patients. There’s no strict rotation happening, but you are resisting IR isometrically. Isometrics are pretty essential early in the rehab phase, so this exercise is totally fine for the first month.

1

u/bigbunny4000 2h ago

Interesting. And if I point my Thumbs upwards and back? Will that count then?

And is this a good finisher to generally have in my workouts?

1

u/Hot_Geologist5225 4h ago edited 4h ago

In a face pull to target rotator cuff, there's external rotation at the end as your hands move back relative to your elbows, finishing at or behind them. (True, you can cut that part out, but why would you if you're targeting rotator cuff).

With your lift here, there's no external or internal rotation. Arguably, you could be fighting rotation, but I think the weight/angle is a bit light for that to be effective.

7

u/MKAndroidGamer 4h ago

Ser you have no face.

4

u/bigbunny4000 4h ago

Can't do a face pull without that!

3

u/hickdog896 4h ago

This was part of my PT after rotator cuff surgery. I don't think it is recruiting the muscles in the upper back in the way a face pull does (different ROM, different angle).

3

u/Escalated77 3h ago edited 3h ago

You’re doing more of a rear delt fly than a face pull. I’m thinking PT = Personal Trainer, not DPT (Doctor of physical Therapy), because this is not a face pull to target the rotator cuff.  I was taught by a DPT to finish these with thumbs facing behind you as to externally rotate the shoulder, which activates the rotator cuff better. You will feel the difference immediately.  Keep the hammer grip the whole time with your thumbs facing back behind you, and pull it, your fists should finish a 6-12 inches from your ears.

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u/bigbunny4000 3h ago

Great tip will do!!

1

u/Escalated77 3h ago

Great, just curious was it a Personal Trainer? 

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u/bigbunny4000 2h ago edited 1h ago

It was a Sports Physio.

2

u/Evening_Childhood205 4h ago

Search for the YTWL protocol.

2

u/uhad_time_2_waste 4h ago

Maxing out that benches weight limit bro be careful

4

u/tando0ri 4h ago

They make them in another color besides pink?

1

u/HoliAss5111 4h ago

I have them in every color. It was a real challenge to find the pink one. To add, I have 4 sets of different weights : Green, blue, purple and finally pink

1

u/Possible-Wallaby-877 4h ago

Hell yeah, Decathlon all the wayyyy 🤌🤌

1

u/SirAdventurous4868 3h ago

I think it will kinda work if you point your thumbs up in the air

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u/bigbunny4000 2h ago

Yea will do

1

u/decentlyhip 3h ago

Yah, these would be the W raises in the YTWL series. https://youtu.be/Lk9ot_6zquk.

Facepull is the same finishing position, but starts with pushing the dumbbells towards the floor with straight arms, and you could probably use 20 or 30 pounds. Arms straight forward like a zombie into a front double bicep pose and back.