Face pulls

[Brolic]

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

 

[Rodja]

Towards your face and as far back as you can without scapular adduction.

 

[Brolic]

scapular adduction.?

 

[Brolic]

I have doing moves to correct my scapular

 

[Rodja]

scapular adduction.?

Don't pull your shoulder blades together...

 

[comacho]

pretty impossible to not contract your shoulder blades

 

[Rodja]

pretty impossible to not contract your shoulder blades

Wrong.

 

[Hbs6]

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?

 

[Mach .78]

Can anyone post a video of this?

Wait....

http://http://www.youtube.com/watch?v=kexr7CqnVng&feature=related

 

[Rodja]

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.

 

[Hbs6]

most people have horrible lower traps, I dont see that as a bad thing while also hitting the rear delts.

 

[Brolic]

whats the face pull shown in video?

 

[bound]

whats the face pull shown in video?

He's addusting his traps in the vid.

 

[bound]

Wrong.

True. Takes some serious mind muscle awareness, though.

 

[Rodja]

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.

 

[SilentBob187]

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?

 

[bound]

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.

 

[SilentBob187]

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?

 

[bound]

Would that be while holding light DBs or not?

yeah, sorry.

 

[Rodja]

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.