Posterior Deltoid exercise / Face Pull

[Metaliftr]

I was checking out SLICK's thread about Deltoid exercises and I thought I'd add a thread about a lift that I've come to love, but I've found that many either don't know about or don't actually do.

I picked this up from an old friend who taught me plenty of lifts that left me hatin' life the next morning (wanna hurt? Hit the gym with a rugby player sometime)

The Face Pull is one of those simple "damn, why didn't I think of that" lifts.

On a Lat Pulldown (high pulley) machine, replace the normal bar with the same rope you use for Rope Tri Extensions.

Seated, grab both sides of the rope with both hands, and with your knees braced in, lean back about 45 degrees. This is the start and finish position for the reps (leaned back and arms fully extended).

Pull the rope directly toward your nose. When your hands are next to your ears, that is the midway/stopping point of the lift.

Trust me, pile the weight on, add that to your shoulder workout and you'll get a wicked burn in the Posterior Delts and Traps that I think is quite different from Upright Rows. A place that I have always found difficult to isolate and really work, but so essential in any "pulling" type of lift (rows, pulldowns, reverse flys, etc...).

The great part about this lift is that since it is a cable lift, you can do it to failure without any spotting help at all.

Enjoy!

[onemuscledbeagle]

Thanks bud; Back is today's workout so I will try it out.

[cole617]

i like these- good last exercise.

[scottish]

Thanks for the tip