Bent Over Row vs Face Pulls: Which Is Better for Building Muscle? Find Out Now!

Choosing the right exercises for your back and shoulder health can be a daunting task. With countless options available, it’s easy to get lost in the gym jungle. Two exercises that often come up in discussions are the bent over row and **face pulls**. Both target similar muscle groups, but they have distinct advantages and disadvantages. This blog post will delve into the intricacies of each exercise, comparing and contrasting their benefits, drawbacks, and suitability for different fitness goals.

Understanding the Bent Over Row

The bent over row is a compound exercise that primarily targets the latissimus dorsi (lats), the large muscles that run down the back, as well as the **trapezius (traps)**, the muscles that run from the neck to the shoulders. It also engages the **rhomboids**, **biceps**, and **forearms** to a lesser extent.
Benefits of Bent Over Rows:

• Strengthens the entire back: The bent over row works a wide range of back muscles, promoting overall back strength and stability.
• Improves posture: By strengthening the back muscles, the bent over row helps improve posture and reduce the risk of back pain.
• Increases grip strength: This exercise engages the forearms and biceps, contributing to increased grip strength.
• Versatile: The bent over row can be performed with various equipment, including barbells, dumbbells, cables, and resistance bands.

Drawbacks of Bent Over Rows:

• Risk of injury: Improper form can lead to lower back pain, especially if you have pre-existing back issues.
• Limited range of motion: The bent over row primarily targets the back muscles in a single plane of motion.
• May not be suitable for everyone: Individuals with shoulder or lower back injuries may find this exercise challenging or painful.

Unveiling the Face Pull

The face pull is an isolation exercise that primarily targets the rear deltoids and **rotator cuff muscles**. These muscles are crucial for shoulder stability and preventing injuries. The face pull also works the **trapezius**, **rhomboids**, and **biceps** to a lesser extent.
Benefits of Face Pulls:

• Enhances shoulder health: The face pull strengthens the rotator cuff muscles, promoting shoulder stability and reducing the risk of injuries.
• Improves posture: By strengthening the rear deltoids, the face pull helps to retract the scapula (shoulder blade), improving posture and reducing rounded shoulders.
• Reduces shoulder pain: Strengthening the muscles around the shoulder joint can help alleviate shoulder pain and improve mobility.
• Easy to learn and modify: The face pull is a relatively simple exercise that can be easily modified to suit different fitness levels.

Drawbacks of Face Pulls:

• Limited muscle activation: The face pull primarily targets the rear deltoids and rotator cuff muscles, with less emphasis on other back muscles.
• May not be suitable for everyone: Individuals with shoulder injuries may need to avoid this exercise.

Choosing the Right Exercise for You

The choice between bent over rows and face pulls depends on your individual fitness goals and needs.
Bent over rows are excellent for:

• Building overall back strength and mass.
• Improving posture.
• Increasing grip strength.

Face pulls are ideal for:

• Enhancing shoulder health and stability.
• Preventing shoulder injuries.
• Improving posture by retracting the scapula.

Incorporating Both Exercises for Maximum Benefit

For optimal results, it’s recommended to incorporate both bent over rows and face pulls into your workout routine.
Here’s a sample workout plan:

• Day 1: Bent over rows (3 sets of 8-12 repetitions)
• Day 2: Face pulls (3 sets of 15-20 repetitions)

Remember to:

• Prioritize proper form: Focus on using proper technique to avoid injuries.
• Listen to your body: If you experience pain, stop the exercise and consult a healthcare professional.
• Progress gradually: Increase the weight or resistance gradually to avoid overtraining.

The Importance of Proper Form

No matter which exercise you choose, proper form is essential for maximizing results and minimizing the risk of injury.
Bent Over Row Form:

• Stand with your feet shoulder-width apart, holding a barbell or dumbbells.
• Bend at your hips, keeping your back straight and core engaged.
• Pull the weight up towards your chest, keeping your elbows close to your body.
• Lower the weight slowly back to the starting position.

Face Pull Form:

• Stand facing a cable machine, holding a cable attachment with an overhand grip.
• Step back from the machine, keeping your arms extended and slightly below shoulder height.
• Pull the cable towards your face, keeping your elbows high and slightly above shoulder height.
• Squeeze your shoulder blades together at the top of the movement.
• Slowly return to the starting position.

The Bottom Line: Your Shoulders and Back Will Thank You

Both the bent over row and face pull play essential roles in building a strong and healthy back and shoulder complex. By incorporating both exercises into your routine, you can target a wide range of muscles, improve posture, and reduce the risk of injuries.
Remember, consistency and proper form are key to achieving optimal results. If you’re unsure about the correct technique, consult a qualified fitness professional for guidance.

What You Need to Know

Q1: Can I do face pulls without a cable machine?
A: Yes, you can perform face pulls using resistance bands. Simply loop the band around a stable object and pull the band towards your face, keeping your elbows high and slightly above shoulder height.
Q2: How often should I perform bent over rows and face pulls?
A: It’s recommended to perform these exercises 2-3 times per week, with at least one day of rest between sessions.
Q3: Can I use a barbell for face pulls?
A: While you can technically use a barbell for face pulls, it’s not recommended. The movement can be awkward and increase the risk of injury. Cable machines or resistance bands are more suitable for face pulls.
Q4: What are some good alternatives to the bent over row?
A: Some good alternatives to the bent over row include seated rows, lat pulldowns, and pull-ups.
Q5: Should I perform bent over rows or face pulls first in my workout?
A: The order in which you perform these exercises doesn‘t significantly affect their effectiveness. You can perform bent over rows before or after face pulls, depending on your preference and workout routine.