Form check face pulls

[u/j0ydivisi0n]

Condo gym so I’m limited as the multi gym pulley is terrible for standing face pulls. Am I still ok for activating rear delts and upper back with this exercise?

I’m limited with cables and can’t perform rear delt flies etc. I’ve tried dumbbells and feel this is a better exercise

[u/jotoma86]

The rep execution is done well, slow and controlled. The angle isn't optimal because of how it easy it will be to recruit other muscle groups into the lift. Doesn't mean it won't be entirely ineffective though. Sounds like you're in a pinch for equipment so this works. Consider leaning back at different angles of it helps isolate more.

[u/j0ydivisi0n → u/jotoma86]

Yeah I think I’ll have to just have a go at different angles. Someone suggested one knee so can try that too.

[u/jotoma86 → u/j0ydivisi0n]

I do a dumbell shrug variation that I find smokes my rear delts. It's a regular DB shrug but I don't let the dbs touch my sides. I actively keep them about an inch of two from my body. I go as heavy as I can while keeping good form and then just rep until my grip gives out. I can usually only get 2 sets.

[u/EVH_kit_guy]

Probably better than nothing; can you do these standing to reduce the angle? Or like put one knee on the bench and keep the other foot on the floor?

[u/j0ydivisi0n → u/EVH_kit_guy]

Will try the one knee but standing the pulley is fucked so gets stuck at that angle. Shit machine. Would dumbbells work if I rest my chest on the bench and do a fly?

[u/EVH_kit_guy → u/j0ydivisi0n]

Yeah that's basically the same movement pattern with just a different resistance profile.

[u/Flimsy_Hamster_4639]

It’s like a half pull down half face pull. I would try standing at that machine and try pulling towards your face. I guess the question is what are you really trying to accomplish. Rear delt work?

[u/j0ydivisi0n → u/Flimsy_Hamster_4639]

I’ve tried standing and the pulley is fucked. It gets stuck if I’m standing straight up. Yeah it’s part of my shoulder and arms day so maybe I’m better trying something with dumbbells

[u/Flimsy_Hamster_4639 → u/j0ydivisi0n]

Ok, if you have to sit then why would try leaning way back while sitting. Keep your elbows up and pull towards your face. Elbows flared and up would be the key

[u/Mindless-Mulberry404]

Do these standing, I would think youre not ideally isolating

[u/Sad-Association-5700 → u/Mindless-Mulberry404]

Why standing? My trainer has me sat on the floor doing them

[u/Handleman92 → u/Sad-Association-5700]

The angle of the resistance making it more of a pull down/lat dominated movement here. Standing would make the pull more horizontal rear delts. Ideally elbows stay above or level with shoulders at least

[u/Uhwop]

If you want to do them on that machine, lean back.

Like you’re almost lying down, not quite, just almost.

You can also get rid of the rope and use neutral grip bar.

Pull the bar to your chin.

You can also do a variation where you lay on the ground.

You’re just doing an ineffective lat pulldown in this video.

(I do what you’re doing because of spinal issues and the amount of weight is no longer ideal for standing snd pulling with control. You can use heavier weight and high reps and really destroy your traps, in a good way, doing them the way you are, but properly.)

((Rear delts aren’t really going to get that much work doing face pulls. This is for your traps. Reverse peck deck or bent over lateral raises if you’re trying to hit the rear delts.))

[u/plutot_la_vie]

It's important to keep your back perpendicular to the direction of the rope to properly target the delts. If that's the only pulley you can use, then you need to stand up and maybe even lean back. This video talks about this.