Face pulls and pull aparts have been a staple in my routines for about an year now, I stick to them religiously.
“Funny” anecdote: when I began training, almost two years ago, I could barely bench 70 pounds for reps. Every single rep would give me a sharp pain in the right shoulder, radiating on the back towards the scapula and on the front towards the sternum.
Obviously my right shoulder was cranky and now shoulder health is probably the first thing I consider when I decide to do any exercise, which is why I’ll never drop pull aparts and face pulls.
Now, goblet squats, they’re great. I’ve done them in the past and agree they work all three areas you mention, only gripe they gave me is some discomfort in my lower back.
But the catch here is that I’m doing full body routines and squatting 3 times a week. The next two cycles I planned are even more intensive in the squat (full body 7 and 12), so I have to hold back on leg stuff.
I could add them after these two cycles when I’ll be doing full body 16, which is lighter on the squats.
As mortdk said, this would allow me to test high pulls for a pair of cycles, then also do goblet squats and evaluate better on the subject. I think I’ll go with 10 sets of 3, EMOM, using different grips width
Unsure, maybe being a more explosive lift it taps into a different stimulus than what most people are used to, and teh gainzzz follow.
Gotta say, my shoulders/traps and back are decent compared to the rest. The whole area seems to grow at a quicker rate than the rest, not expecting high pulls to make any kind of miracle change overnight, but I added cable laterals and overhead shrugs in the last few weeks and both gave results very quickly