Face pulls

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    Face pulls


    What is the correct way to do face pulls so u focus on ur rear delt

    1- pulling the middle of the rope towards ur face
    2- pull the middle of rope right above your head

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    Towards your face and as far back as you can without scapular adduction.
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    scapular adduction.?
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    I have doing moves to correct my scapular
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    Quote Originally Posted by Brolic View Post
    scapular adduction.?
    Don't pull your shoulder blades together...
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    pretty impossible to not contract your shoulder blades
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    Quote Originally Posted by comacho View Post
    pretty impossible to not contract your shoulder blades
    Wrong.
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    Quote Originally Posted by Rodja View Post
    Towards your face and as far back as you can without scapular adduction.
    Why wouldnt you want scapular adduction I mean even if the scaps adduct its not like you wont hit your rear delts?
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    Can anyone post a video of this?

    Wait....

    http://http://www.youtube.com/watch?...eature=related
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    Quote Originally Posted by Hbs6 View Post
    Why wouldnt you want scapular adduction I mean even if the scaps adduct its not like you wont hit your rear delts?
    When the scapulae adduct, it works the traps/rhomboids more and they will over power the posterior delts.
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    most people have horrible lower traps, I dont see that as a bad thing while also hitting the rear delts.
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    whats the face pull shown in video?
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    Quote Originally Posted by Brolic View Post
    whats the face pull shown in video?
    He's addusting his traps in the vid.
    The Truth is, there is no Truth.
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    Quote Originally Posted by Rodja View Post
    Wrong.
    True. Takes some serious mind muscle awareness, though.
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    Quote Originally Posted by bound View Post
    True. Takes some serious mind muscle awareness, though.
    Rear delts take a great M-M connection as is. IMO, it is the hardest muscle to get a good contraction.
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    Quote Originally Posted by Rodja View Post
    Rear delts take a great M-M connection as is. IMO, it is the hardest muscle to get a good contraction.
    That being said, what's a particularly good way to hit that muscle?
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    Quote Originally Posted by SilentBob187 View Post
    That being said, what's a particularly good way to hit that muscle?
    Well, facepulls and lying on your stomach on a 30-45 degree bench and keeping your arms straight, thumbs down, raising them up into a v shape.
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    Quote Originally Posted by bound View Post
    lying on your stomach on a 30-45 degree bench and keeping your arms straight, thumbs down, raising them up into a v shape.
    Would that be while holding light DBs or not?
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    Red face


    Quote Originally Posted by SilentBob187 View Post
    Would that be while holding light DBs or not?
    yeah, sorry.
    The Truth is, there is no Truth.
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    I like to have a semi-pronated grip while pulling my elbows back until my elbows are up to shoulders and my humerus is at about a 45 degree angle in relation to my torso. You can do these either lying down or standing up.
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