The Ultimate Guide to Face Pull vs Bent Over Lateral Raise: Which Wins for Muscle Gain?

The debate between face pulls and bent-over lateral raises often arises when seeking the best exercise for building strong and healthy shoulders. Both exercises target the rear deltoids, responsible for shoulder stability and preventing injuries. However, they differ in their mechanics and benefits, making them suitable for different goals and fitness levels. This blog post delves into the intricacies of face pull vs bent over lateral raise, exploring their advantages, disadvantages, and how to incorporate them into your workout routine.

Understanding the Mechanics

Face Pulls:
This exercise involves pulling a cable or resistance band towards your face while maintaining a neutral grip. It primarily targets the rear deltoids, but also engages the upper back muscles, including the rhomboids and trapezius. The face pull’s unique pulling motion promotes shoulder external rotation, crucial for maintaining proper shoulder joint health.
Bent Over Lateral Raise:
The bent-over lateral raise focuses on lifting dumbbells or resistance bands to the sides while maintaining a bent-over position. This exercise directly targets the rear deltoids, promoting muscle hypertrophy and strength. The isolation of the rear deltoids makes it effective for building overall shoulder size and definition.

Face Pulls: Advantages and Disadvantages

Advantages:

• Improved Shoulder Stability: The external rotation motion strengthens the muscles responsible for stabilizing the shoulder joint, reducing the risk of injuries.
• Enhanced Posture: The activation of upper back muscles improves posture by pulling the shoulders back and down, counteracting the forward-rounding posture common in desk workers.
• Versatile Exercise: Face pulls can be easily modified using various equipment, including cables, resistance bands, and even dumbbells.
• Reduced Risk of Shoulder Impingement: The pulling motion helps prevent the rotator cuff muscles from pinching, reducing the risk of shoulder impingement.

Disadvantages:

• Limited Weight Capacity: The pulling motion limits the amount of weight you can use compared to other exercises, potentially hindering muscle growth in advanced lifters.
• Technique Sensitivity: Proper form is crucial to maximize benefits and avoid injuries. Incorrect form can lead to shoulder strain or discomfort.

Bent Over Lateral Raise: Advantages and Disadvantages

Advantages:

• Targeted Muscle Growth: The isolation of the rear deltoids allows for focused muscle hypertrophy and strength gains.
• Increased Weight Capacity: The lifting motion allows for heavier weights, promoting greater muscle stimulation and growth.
• Simple to Learn: The exercise is relatively easy to learn and perform, making it suitable for beginners.

Disadvantages:

• Limited Shoulder Stability: The exercise primarily focuses on muscle growth, neglecting the crucial aspect of shoulder stability.
• Potential for Injury: Incorrect form can strain the shoulder joint, leading to injuries, particularly when using heavy weights.
• Limited Range of Motion: The exercise primarily targets the rear deltoids, neglecting other shoulder muscles that contribute to overall function.

Choosing the Right Exercise for Your Goals

The choice between face pulls and bent-over lateral raises depends on your fitness level, goals, and individual needs.

• For Beginners: Face pulls are a great starting point due to their lower risk of injury and focus on shoulder stability.
• For Muscle Growth: Bent-over lateral raises are ideal for building muscle mass and definition in the rear deltoids.
• For Shoulder Health: Face pulls are recommended for improving shoulder stability, reducing the risk of injuries, and promoting overall shoulder health.

Incorporating Both Exercises into Your Routine

A well-rounded shoulder workout should ideally include both face pulls and bent-over lateral raises. This approach ensures balanced muscle development, improved stability, and reduced risk of injuries.

• Warm-up: Start with light cardio and dynamic stretches to prepare your muscles for the workout.
• Face Pulls: Perform 3 sets of 8-12 repetitions. Focus on controlled movements and proper form.
• Bent Over Lateral Raises: Perform 3 sets of 8-12 repetitions. Choose a weight that allows for controlled movements and full range of motion.
• Cool-down: Finish with static stretches to promote muscle recovery and flexibility.

The Key to Success: Proper Form

Regardless of the exercise, proper form is paramount to maximize benefits and prevent injuries. Here are some tips for performing face pulls and bent-over lateral raises correctly:

• Face Pulls:
• Keep your core engaged and back straight.
• Maintain a neutral grip on the cable or resistance band.
• Pull the cable towards your face, keeping your elbows high and slightly above shoulder height.
• Avoid pulling the cable too far back, as this can strain the shoulder joint.
• Slowly return to the starting position, maintaining control throughout the movement.

• Bent Over Lateral Raises:
• Bend at the waist, keeping your back straight and core engaged.
• Maintain a slight bend in your elbows throughout the movement.
• Raise the dumbbells or resistance bands to the sides, focusing on the rear deltoids.
• Avoid swinging the weights, as this can lead to injury.
• Slowly lower the weights back to the starting position, maintaining control.

Beyond the Basics: Variations and Progressions

Once you master the basic techniques, you can explore variations and progressions to challenge your muscles and enhance your training.

• Face Pulls:
• Resistance Band Face Pulls: A great option for home workouts, using resistance bands allows for adjustable resistance and portability.
• Single-Arm Face Pulls: This variation increases the challenge and improves unilateral strength.
• Isometric Face Pulls: Holding the pulling position for a few seconds increases muscle activation and endurance.

• Bent Over Lateral Raises:
• Dumbbell Bent Over Lateral Raises: This classic variation allows for adjustable weight and is suitable for most gyms.
• Cable Bent Over Lateral Raises: Using a cable machine provides constant tension throughout the movement, maximizing muscle activation.
• Paused Bent Over Lateral Raises: Pausing at the top of the movement increases muscle tension and time under tension.

Final Thoughts: Face Pulls and Bent Over Lateral Raises are Both Valuable Tools

Ultimately, the choice between face pulls and bent-over lateral raises depends on your individual goals and preferences. Both exercises offer unique benefits and can contribute to a well-rounded shoulder workout. By incorporating both into your routine and focusing on proper form, you can build stronger, healthier, and more functional shoulders.

Common Questions and Answers

1. Can I do face pulls and bent-over lateral raises on the same day?
Yes, you can include both exercises in the same workout. However, it’s important to listen to your body and adjust the sets, reps, and weight accordingly.
2. Which exercise is better for preventing shoulder injuries?
Face pulls are generally recommended for preventing shoulder injuries due to their emphasis on shoulder stability and external rotation.
3. Can I use resistance bands for both exercises?
Yes, resistance bands are a great alternative for both face pulls and bent-over lateral raises, especially for home workouts.
4. How often should I perform these exercises?
Aim for 2-3 times per week, allowing for adequate rest and recovery between workouts.
5. What are some other exercises that target the rear deltoids?
Other exercises that target the rear deltoids include rear delt flyes, reverse pec deck flyes, and dumbbell rows.