T Nation

Face Pulls with Lots of Weight?


#1

I know face pulls are a prehab/assistance exercise, but if I can pull the weight with good form, is there anything wrong or potentially bad about doing fairly large amounts of weight?

It's random, but I just got the thought in my head.


#2

probably depends what you think large amounts of weight is defined as


#3

As far as I know, it would do you nothing but good. Try it and let us know, just be a stickler for form.


#4

With this exercise (and similarly any sort of external rotation) I try to focus on the rear delts, which means using less weight. It’s not a matter of what I can pull, but rather what I can pull while consciously rotating my upper arm. Otherwise I find the upper traps start to get into it.

So in short, I’d prefer to do my rows heavy and focus on form with face pulls and the like.


#5

I’ve done it, but I must echo the former posters’ comments about the importance of form; at heavier weights, I feel I end up defeating or overlooking the purpose of the exercise, if even for one rep. On the other hand, if I don’t feel like I’m really hitting the area, upping it to a moderate weight and less reps I find is a good compromise.


#6

Our team does them with a green band as a prehab/assistance exercise like you said. However I can’t see why doing more weight wouldn’t cause some hypertrophy and strength of the rear deltoids and traps.


#7

Facepulls at light weight are a rotator cuff exercise. At higher weight the movement becomes ballstic and so turns into mainly a rear delt and trapezius exercise with less external rotator involvement.

So how much weight you use depends on what it is you’re trying to accomplish.


#8

There are alot better exercises to go heavy with to work your upper back than this one.


#9

[quote]redroast wrote:
There are alot better exercises to go heavy with to work your upper back than this one.[/quote]

Thanks for the replies, I think my question’s pretty much been answered now haha. So I think I’ll just stick to lower reps for my RC and try out some other lifts for my upper back.