Give this exercise a try - rear and side delts

  1. Thumbs up Give this exercise a try - rear and side delts

    You will need a mid cable pulley designed for cable crossovers.

    The cable pulley should be at about neck level.

    Grab the pulleys crossed over.

    Stand so the cable pulleys are about 30-40 degrees to either side of you, step back far if needed.

    Do a face pull to about eye level with your elbows high.
    Simulating this exercise:
    YouTube- Band Face Pull/Pull Apart Combo

    Hits side and rear delts, that exercise in the youtube video rated highest on EMG studies for both mean and peak in both rear and side delts. Article here: | Inside the Muscles: Best Shoulders and Trap Exercises

  2. These are awesome. I started incorporating them recently.

  3. Cool I didnt think anyone was doing them. Where did you hear about them and do they have a name?

  4. Facepulls, they're great.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25

  5. Nah these arn't typical face pulls, the resistance is at an angle so you are pulling apart as well as pulling back.

    The face pull is in the EMG study and these were a lot better.

  6. Hey hectic. Ive read articles about facepulls on tnation before, that discussed changing the elevation in which you pull, but the article you posted was the first one that really caught my attention.

    When I saw the results, I read the proper method (three inches apart, then sharply pull them away as you get closer to your face) and tried them out one day.

    I have no clue what they are called though, maybe you should give them a name haha

  7. LOL "Contreras" after the guy who wrote the article and put the youtube video up. Long live the Contreras!

  8. been doing these for a good year now really hits the rear delts, those are my favorite shoulder exercise, that and military press.

  9. Nice! Think I'm gonna have to incorporate these into my routine. Reps, Thanks for posting!


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