Face Pull vs. Upright Row: Which One Wins for Building Strength and Size?

The debate between face pulls and upright rows is a recurring theme in the fitness community. Both exercises target the rear deltoids, a muscle group crucial for shoulder health and aesthetics. However, their mechanics and benefits differ significantly, making it essential to understand their nuances before incorporating them into your routine. This blog post dives deep into the world of face pulls vs upright rows, comparing their form, benefits, and drawbacks to help you make an informed decision.

Understanding the Mechanics: Face Pulls vs Upright Row

Face Pulls:

• Starting Position: Standing or seated, grasp a cable attachment with an overhand grip, slightly wider than shoulder-width.
• Movement: Pull the cable towards your face, keeping your elbows high and wide. Imagine pulling the cable apart, focusing on squeezing your shoulder blades together.
• Target Muscles: Primarily targets the rear deltoids, with secondary activation of the upper trapezius, rhomboids, and rotator cuff muscles.

Upright Rows:

• Starting Position: Stand with feet shoulder-width apart, holding a barbell with an underhand grip, slightly wider than shoulder-width.
• Movement: Lift the barbell upwards, keeping your elbows high and close to your body. Focus on pulling the weight with your back muscles, not just your arms.
• Target Muscles: Primarily targets the upper traps and the middle deltoids, with secondary activation of the rear deltoids and biceps.

The Benefits of Face Pulls

• Improved Shoulder Health: Face pulls promote scapular retraction, which helps strengthen the muscles responsible for stabilizing the shoulder joint. This is crucial for preventing injuries and maintaining proper shoulder mechanics.
• Enhanced Posture: By strengthening the rear deltoids and upper back muscles, face pulls contribute to improved posture, reducing rounded shoulders and forward head posture.
• Increased Shoulder Mobility: The pulling motion of face pulls encourages greater mobility and flexibility in the shoulder joint, preventing stiffness and improving overall range of motion.
• Reduced Risk of Shoulder Impingement: Strengthening the rotator cuff muscles through face pulls can reduce the risk of shoulder impingement, a common condition where tendons become pinched in the shoulder joint.
• Versatile Exercise: Face pulls can be performed with various attachments, including ropes, bands, and cables, offering a wide range of variations to target different muscle groups.

The Benefits of Upright Rows

• Increased Upper Body Strength: Upright rows are a compound exercise that effectively strengthens the upper back, shoulders, and biceps.
• Improved Grip Strength: Holding onto the barbell during upright rows strengthens your grip, which is beneficial for numerous other exercises and daily activities.
• Enhanced Vertical Pulling Power: Upright rows contribute to increased vertical pulling strength, which is crucial for exercises like pull-ups and chin-ups.
• Versatile Exercise: Upright rows can be performed with various equipment, including barbells, dumbbells, and cables, offering different variations for progressive overload.

The Drawbacks of Face Pulls

• Less Muscle Activation: Compared to upright rows, face pulls activate fewer muscle groups, leading to a lower total muscle mass stimulation.
• Limited Weight Capacity: The pulling motion of face pulls restricts the amount of weight you can lift, potentially hindering strength gains compared to upright rows.

The Drawbacks of Upright Rows

• Risk of Shoulder Injury: Improper form during upright rows can strain the shoulder joint, leading to injuries like impingement or rotator cuff tears.
• Limited Shoulder Mobility: The pulling motion of upright rows can restrict shoulder mobility, particularly for individuals with limited range of motion.
• Potential for Neck Strain: Pulling the weight too high can strain the neck muscles, especially if the weight is heavy or the form is incorrect.

Choosing the Right Exercise for You

The choice between face pulls and upright rows ultimately depends on your individual goals and needs.

• Prioritize Shoulder Health and Posture: If you prioritize shoulder health, preventing injuries, and improving posture, face pulls are the better choice.
• Maximize Upper Body Strength: If your goal is to build overall upper body strength and increase vertical pulling power, upright rows are a more effective option.

Beyond the Face Pull vs Upright Row Debate

While face pulls and upright rows offer distinct benefits, incorporating both exercises into your routine can provide a well-rounded approach to shoulder development. This allows you to reap the advantages of both movements while minimizing their potential drawbacks.

Key Points: The Verdict is In

The face pull vs upright row debate is not about choosing a winner. Both exercises are valuable tools for building a strong and healthy upper body. By understanding their unique mechanics and benefits, you can make informed decisions about which exercises best suit your individual goals and fitness level. Remember, proper form is crucial for maximizing benefits and minimizing injury risk.

Answers to Your Questions

1. Can I do both face pulls and upright rows in the same workout?

Yes, you can include both exercises in the same workout. However, be mindful of your overall training volume and recovery needs.

2. What are some good alternatives to face pulls and upright rows?

Some alternatives to face pulls include band pull-aparts, rear delt flyes, and reverse flyes. Alternatives to upright rows include barbell rows, dumbbell rows, and pull-ups.

3. How often should I do face pulls and upright rows?

The frequency of these exercises depends on your training split and recovery capacity. Aim for 2-3 sessions per week for each exercise.

4. What are some common form mistakes to avoid during upright rows?

Common form mistakes during upright rows include using excessive weight, rounding the back, and pulling the weight too high. Focus on maintaining a neutral spine, keeping your elbows high and close to your body, and controlling the weight throughout the movement.

5. How can I progress with face pulls and upright rows?

You can progress with these exercises by increasing the weight or resistance, increasing the number of sets or repetitions, or adding variations to challenge your muscles. Always prioritize proper form over weight or repetitions.