Rear Delt Raise vs Face Pull: Which Exercise Should You Be Doing?

Want to build those coveted, sculpted shoulders? You’ve probably heard of rear delt raises and face pulls, two popular exercises that target the rear deltoid muscles. But with so many options, it’s natural to wonder: which one should you prioritize? This blog post dives deep into the nuances of rear delt raises and face pulls, breaking down their benefits, drawbacks, and how to choose the right exercise for your goals.

Understanding the Rear Deltoid

Before we compare these exercises, let’s understand the muscle we’re targeting: the rear deltoid. This muscle sits at the back of your shoulder and plays a crucial role in shoulder stability, external rotation, and pulling movements. Strong rear deltoids contribute to a balanced physique, improved posture, and reduced risk of shoulder injuries.

Rear Delt Raises: Isolating the Rear Deltoid

Rear delt raises are an isolation exercise that directly targets the rear deltoids. They involve lifting dumbbells or cables in a controlled motion, focusing on the upward and backward movement of the arms.

Benefits of Rear Delt Raises:

• Isolation: This exercise effectively isolates the rear deltoids, allowing you to focus on building strength and size in this specific muscle group.
• Versatility: Rear delt raises can be performed with various equipment, including dumbbells, cables, and resistance bands, making them accessible in many gym settings.
• Increased Shoulder Mobility: Regular rear delt raises can improve shoulder mobility and flexibility, leading to better overall range of motion.

Drawbacks of Rear Delt Raises:

• Potential for Injury: If performed with improper form, rear delt raises can strain the shoulder joint, especially if you’re lifting heavy weights.
• Limited Functionality: While effective for isolation, rear delt raises don’t directly translate to functional movements like pulling or pushing.

Face Pulls: Strengthening the Upper Back and Rear Deltoids

Face pulls are a compound exercise that targets multiple muscle groups, including the rear deltoids, upper back (trapezius and rhomboids), and rotator cuff muscles. They involve pulling a cable or resistance band towards your face, focusing on a wide, horizontal motion.

Benefits of Face Pulls:

• Compound Movement: Face pulls engage multiple muscle groups, making them a more efficient exercise for overall shoulder and upper back development.
• Improved Posture: By strengthening the upper back and rear deltoids, face pulls can help improve posture and alleviate rounded shoulders.
• Enhanced Shoulder Stability: Engaging the rotator cuff muscles during face pulls promotes shoulder stability and reduces the risk of injury.

Drawbacks of Face Pulls:

• Less Isolation: While face pulls target the rear deltoids, they also involve other muscles, making it harder to isolate the rear deltoids for specific growth.
• Limited Weight: Face pulls are typically performed with lighter weights compared to rear delt raises, which may not be ideal for those seeking maximum muscle hypertrophy.

Choosing the Right Exercise for Your Goals

The choice between rear delt raises and face pulls ultimately depends on your individual goals and preferences. Here’s a breakdown to help you decide:

Prioritize Rear Delt Raises if:

• You want to isolate the rear deltoids for maximum growth.
• You have access to dumbbells, cables, or resistance bands.
• You’re comfortable with isolation exercises and have good shoulder mobility.

Prioritize Face Pulls if:

• You want to strengthen your upper back and rear deltoids simultaneously.
• You’re looking for a compound exercise that improves posture and shoulder stability.
• You’re new to strength training or have limited shoulder mobility.

Combining Rear Delt Raises and Face Pulls

For optimal results, consider incorporating both rear delt raises and face pulls into your workout routine. This approach allows you to target the rear deltoids from different angles, promoting balanced muscle development and preventing imbalances.

Tips for Performing Rear Delt Raises and Face Pulls

• Focus on Form: Maintain proper form throughout the exercise to avoid injuries. This means keeping your back straight, engaging your core, and controlling the movement.
• Start Light: Begin with lighter weights and gradually increase the resistance as you get stronger.
• Mind-Muscle Connection: Focus on contracting the rear deltoids throughout the exercise. Visualize the muscle working and feel the tension.
• Breathe Properly: Exhale during the lifting phase and inhale during the lowering phase.

Rear Delt Raises vs Face Pulls: The Verdict

Both rear delt raises and face pulls are valuable exercises for building strong and sculpted shoulders. The optimal choice depends on your individual goals and preferences. If you’re looking for isolation and maximum rear delt growth, prioritize rear delt raises. If you want a compound exercise that targets multiple muscle groups and improves posture, prioritize face pulls. Ultimately, incorporating both exercises into your routine can lead to well-rounded shoulder development.

Beyond the Basics: Variations and Advanced Techniques

• Rear Delt Raises Variations: Explore variations like bent-over dumbbell raises, cable rear delt flyes, and single-arm rear delt raises to challenge your rear deltoids from different angles.
• Face Pull Variations: Experiment with using different grips (neutral, overhand, underhand) and angles (high, low) to target specific muscle groups within the upper back and rear deltoids.
• Progressive Overload: Gradually increase the weight, reps, or sets to challenge your muscles and promote growth.
• Mind-Muscle Connection: Focus on engaging the target muscles throughout the exercise to maximize activation and growth.

What You Need to Learn

Q1: Can I do rear delt raises and face pulls in the same workout?

A1: Yes, you can! In fact, combining these exercises in the same workout can be a great way to target the rear deltoids from different angles and promote balanced muscle development.

Q2: How many sets and reps should I do for rear delt raises and face pulls?

A2: The ideal sets and reps will vary depending on your fitness level and goals. A good starting point is 3 sets of 10-12 reps for each exercise. You can adjust these numbers based on your progress and how your muscles feel.

Q3: What are some common mistakes to avoid when performing these exercises?

A3: Common mistakes include using excessive weight, arching your back, and not controlling the movement. Focus on maintaining proper form and prioritize quality over quantity.

Q4: What are some good alternatives to rear delt raises and face pulls?

A4: Some alternatives include bent-over rows, pull-ups, and lat pulldowns, which all target the rear deltoids and upper back.

Q5: Can I do these exercises at home?

A5: Yes, you can! Rear delt raises can be performed with dumbbells or resistance bands, while face pulls can be done with a resistance band.