difference between face pulls and seated rows?

[youlikeadajuice?]

Face pulls being, pulling toward the neck.
Seated rows being pulling toward the midsection.

What muscles are being worked differently?


Looking for good exercises for the lower/mid traps...

 

[lavi]

face pulls emphasize rear delts more

 

[coolcolj]

seated pulley rows, will hit you lower and mid traps more.

face pulls, more rear delts and upper and mid traps

seated pulley rows will stretch your shoudler girdle more, especially if you have thick traps and back. I feel seated pulley rows will help your posture more.

 

[Atomic Punk]

face pulls emphasize rear delts more

Yup. I disagree that face-pulls work traps even a little bit though. In my opinion, if you look at the exercise mechanicly, the Traps are not involved at all. It is great for rear delts though. I just did them yesterday as a finisher.

 

[coolcolj]

traps do more than just pull the shoulders up...

 

[youlikeadajuice?]

So I need to pull the pulley into my sternum, making sure I pinch my shoulderblades?

 

[BigBadBootyDaddy29]

traps do more than just pull the shoulders up...

100% correct. A lot of people think shrugs are the only way to train traps. The up/down motion builds height, but you need to do more to get that freaky, thick, 3-dimensional look to your traps.

 

[b fold the truth]

I do my face pulls to my nose/face area. Wouldn't they be called neck pulls if you were supposed to pull them to your neck area? j/k

I feel them mainly ALL in my rear delts and I do them 2x a week.

B True

 

[biogeared]

i never felt face pulls in my rear delts for some reason, and they hurt my biceps.

i stick to bent over laterals and reverse pec dec for rear delts.

 

[coolcolj]

So I need to pull the pulley into my sternum, making sure I pinch my shoulderblades?

Yes back and down also. It should do this automaticly but you probbaly have motor firing problems, which is why you have impingement. So hold pull down and back and hold it for a sec or so.

If you want the fastest results do an isometric hold in the contracted position for 30-40secs, use the heaviest weight you can for 3 sets, no more. You'll gain a lot of mass and strength doing it like as well, but its hard though

 

[youlikeadajuice?]

Okay, I worked the seated rows, lowered the weight and focused on form. Pinched the blades together good. I must say, that I didn't know what I was missing.

However, today (the day after) and my lower trap is sore where it attatches to the scapula(is this normal?), and my mid feels destroyed(in a good way). I've also been doing the other cuff exercises and lower trap exer., and iso holds you recommended.

 

[coolcolj]

Okay, I worked the seated rows, lowered the weight and focused on form. Pinched the blades together good. I must say, that I didn't know what I was missing.

However, today (the day after) and my lower trap is sore where it attatches to the scapula(is this normal?), and my mid feels destroyed(in a good way). I've also been doing the other cuff exercises and lower trap exer., and iso holds you recommended.

Yeap that's where it targets, get em big and strong to balance the pec and shoulder strength

 

[b fold the truth]

i never felt face pulls in my rear delts for some reason, and they hurt my biceps.

i stick to bent over laterals and reverse pec dec for rear delts.

The place that one pulls the weight is different on everyone. Make sure that your elbows are HIGH as well and you pull with your elbows instead of your arms (so to speak). Use the rope attachment as well...instead of a straight bar. The rope helps me greatly.

I actually do a set of 20, 15, 10, and 5-8 on these on Thursdays...

B True

 

[d3track]

i never felt face pulls in my rear delts for some reason, and they hurt my biceps.

i stick to bent over laterals and reverse pec dec for rear delts.

am i the only one who cant seem to find a good position on the rev. pec dec?

 

[b fold the truth]

am i the only one who cant seem to find a good position on the rev. pec dec?

I don't fit in the ones here...lol

B True