I’ve been doing face pulls for a while and I’ve always done them where I’d do seated cable rows. Today, however, someone was using the cable row station and I felt like finishing up and getting out of the gym, so I decided to do them at the lat pull-down station, as I’ve seen in a number of articles here.
I found that I was able to perform them with the same amount of weight more easily then at the cable row station. Granted, this is likely due to the fact that I usually pull to the bridge of my nose and today was no different. Anyway, this got me wondering what the advantages and disadvantages are of doing face pulls with different heights for the pulleys. I recognize that a higher pulley will make the face pull into more of a downward pulling motion, whereas a lower pulley will make it more upward.
My thinking is that while they both work the rotator cuff and rear delts, using lower pulleys will result in more upward rotation in the scapulae and hit the higher trap fibers, while higher pulleys will cause more downward rotation and hit the lower trap fibers.