Does anyone know of an exercise that can be done in place of face pulls? I dont have access to any cables
Band Face Pulls, DB Mid trap raises (both bilateral and unilateral)
quote]crazyj23 wrote:
Does anyone know of an exercise that can be done in place of face pulls? I dont have access to any cables[/quote]
Here’s an exercise I do:
Lie face down on an incline bench. I get so that the nobble where my bench has a leg curl/raise area is crushing my balls. Get DBs. Begin to flye the DBs, as in pos delt flye, but keep elbows quite bent. You can go heavier with this, much heavier than standard pos delt flyes. I think of this movement as the opposite of chest flyes, and just try to pull until my elbows/upper arms are above parallel to the floor, and try to pull the DBs ‘apart’ (i.e. to the side) the whole time i’m pulling up.
I have seen this called something like a ‘prone DB row’ or something like that. I don’t do this instead of face pulls, i do them in addition, but personally, shoulders are a week point, that constantly gets injured unless i do pos delt and external rotation rotator cuff kind of work 3X weekly.
I set-up a rope with handles in my basement and I just do them inverted, cost like ~40 bucks.
What about setting the bar on a Smith machine to waist height then laying on the floor and pulling up to that?
Sorry I don’t do face pulls and am not sure if that’s the correct answer.
Pendlay rows
If you are doing the face pull for Shoulder rehab or alignment, do the YTWLI on an incline bench with light dbs and in a circuit.
If you are trying to get your traps rear shoulder link stronger do Kroc rows but make sure the bell from the inside brush across your ears so you will activate more rear delt and trap than you activate your lats.
If you are trying to improve endurance strength do like MattyG35 suggested inverted rows on a suspension or even under a barbell with a couple of hand towels.
here’s my 3 cents do 3 sets of 15 reps and break down the set into 3 5s and pause 5 seconds on top with a solid shoulder blade squeeze after each mini set of 5 reps.
Rig something up?
(Rope)–O <(Something face level to throw rope over)
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(Weight)
Boom.
Hm… the spacing appears to have gotten screwed up, but I think you get it…
You can also do wide grip barbell rows to the upper chest area, bent over DB raises, band pull aparts if you have them or will get them.
Thanks.
Any horizontal row where you keep your elbows out and finish high up on the torso.
For rehab work I actually prefer bands. These things are so cheap to buy and you just have to hook them over a door, or secure them in a similar fashion. I’ve found them much better at stimulating the scapula area while in the fully contracted position, i.e. squeezing the shoulder blades together. Face pulls at the gym on cables doesn’t give me this stimulation at all.