Rear Delt Fly Machine vs Face Pulls: Which One Really Works Better for Your Shoulders? Find Out!

Building strong, defined rear deltoids is a crucial aspect of achieving a well-rounded physique. These muscles, often neglected in favor of chest and biceps, play a vital role in shoulder stability, posture, and overall upper body strength. When it comes to targeting the rear delts, two popular exercises often come into play: rear delt fly machine and **face pulls**. While both exercises effectively engage the rear delts, they differ in their mechanics, benefits, and potential drawbacks. This article delves into the intricacies of each exercise, helping you determine which one is best suited for your fitness goals.

Understanding the Rear Deltoids

Before we dive into the specifics of the exercises, let’s understand the role of the rear deltoids. Located at the back of your shoulders, they are responsible for:

• Shoulder extension: This involves moving your arm backward, away from your body.
• External rotation: This involves rotating your arm outward, like turning a doorknob.
• Shoulder horizontal abduction: This involves moving your arm away from your body in a horizontal plane, like reaching out to the side.

These functions are crucial for everyday activities like reaching, pulling, and even maintaining good posture. By strengthening your rear deltoids, you can enhance your overall shoulder health, reduce the risk of injuries, and improve your athletic performance.

Rear Delt Fly Machine: A Targeted Approach

The rear delt fly machine is a popular gym staple that isolates the rear deltoids, allowing for focused development. It typically involves sitting on a bench with your chest facing the machine. You grasp handles positioned at shoulder height and pull them backward, squeezing your shoulder blades together.
Benefits of the Rear Delt Fly Machine:

• Isolation: The machine effectively isolates the rear deltoids, minimizing the involvement of other muscle groups.
• Controlled movement: The machine provides a stable and controlled environment, allowing you to focus on proper form and technique.
• Progressive overload: The machine allows for easy adjustments in weight, enabling you to progressively increase resistance and challenge your muscles.

Drawbacks of the Rear Delt Fly Machine:

• Limited range of motion: The machine restricts the natural movement of your shoulders, potentially limiting the full engagement of the rear deltoids.
• Potential for injury: Improper technique or excessive weight can put stress on the shoulders, increasing the risk of injury.
• Lack of functional movement: The machine mimics a specific movement pattern, lacking the functional benefits of exercises that involve multiple muscle groups.

Face Pulls: A Functional and Versatile Option

Face pulls are a compound exercise that engages multiple muscle groups, including the rear deltoids, rhomboids, and trapezius. It typically involves standing or sitting with a rope attached to a cable machine. You pull the rope towards your face, keeping your elbows high and wide.
Benefits of Face Pulls:

• Functional movement: Face pulls mimic the natural movement of pulling, engaging multiple muscles and improving overall shoulder stability.
• Improved posture: By strengthening the muscles responsible for retracting the shoulder blades, face pulls contribute to better posture and reduced risk of rounded shoulders.
• Reduced risk of shoulder injuries: The exercise strengthens the muscles that support the shoulder joint, reducing the risk of injuries.

Drawbacks of Face Pulls:

• Requires proper technique: Mastering the correct form is crucial to avoid strain or injury.
• May not be suitable for everyone: Individuals with shoulder issues or limited mobility may find face pulls challenging.
• Less isolation: Compared to the rear delt fly machine, face pulls engage a wider range of muscles, potentially limiting the direct focus on the rear deltoids.

Choosing the Best Exercise for You

Ultimately, the best exercise for your rear deltoids depends on your individual needs and goals. Here’s a guide to help you decide:

• Focus on isolation: If you want to specifically target the rear deltoids and build muscle mass, the rear delt fly machine might be a good choice.
• Prioritize functional strength: If you value exercises that mimic real-life movements and improve overall shoulder health, face pulls are an excellent option.
• Consider your experience level: Beginners may find the rear delt fly machine easier to master, while experienced lifters can benefit from the added challenge of face pulls.
• Listen to your body: If you have any shoulder pain or limitations, consult with a qualified fitness professional before attempting either exercise.

Incorporating Both Exercises into Your Routine

For optimal results, consider incorporating both rear delt fly machine and face pulls into your training program. You can alternate between the two exercises or use them on different days of the week. This approach provides a balanced and comprehensive approach to rear delt development.

Beyond the Machine and the Rope: Other Rear Delt Exercises

While the rear delt fly machine and face pulls are popular choices, several other exercises effectively target the rear deltoids. These include:

• Bent-over rows: This compound exercise engages the rear deltoids along with the lats and biceps.
• Reverse fly: This exercise can be performed with dumbbells or cables, focusing on shoulder extension and external rotation.
• Lateral raise with external rotation: This variation of the lateral raise emphasizes the rear deltoids by incorporating external rotation at the top of the movement.

The Key to Success: Focus on Proper Form

Regardless of the exercise you choose, maintaining proper form is crucial for maximizing results and preventing injuries. Here are some key points to keep in mind:

• Engage your core: This helps stabilize your body and prevent unwanted movement.
• Control the movement: Avoid swinging or jerking the weight. Focus on a smooth and controlled range of motion.
• Maintain proper alignment: Keep your shoulders relaxed and avoid rounding your back.
• Start with a lighter weight: Focus on perfect form before gradually increasing the weight.

The Final Verdict: A Balanced Approach

The choice between rear delt fly machine and face pulls is not a matter of one being inherently better than the other. Both exercises have their unique benefits and drawbacks. The best approach is to incorporate both exercises into your training program, allowing you to reap the benefits of both isolation and functional movements. Remember to prioritize proper form, listen to your body, and consult with a fitness professional as needed.

Questions We Hear a Lot

Q: Can I use the rear delt fly machine if I have shoulder pain?
A: If you have shoulder pain, it’s best to avoid the rear delt fly machine and consult with a healthcare professional or physical therapist. They can help determine the cause of your pain and recommend appropriate exercises.
Q: What is the best way to progress with face pulls?
A: Start with a lighter weight and focus on perfect form. As you get stronger, you can gradually increase the weight, the number of repetitions, or the sets. You can also try different variations of the exercise, such as using a different grip or adding resistance bands.
Q: How often should I train my rear deltoids?
A: Aim to train your rear deltoids 2-3 times per week, allowing for adequate rest and recovery. You can incorporate rear delt exercises into your overall upper body workout or dedicate a separate day to focusing on your shoulders.
Q: What are some other exercises I can do to strengthen my rear deltoids?
A: In addition to the exercises mentioned above, you can also try:

• Dumbbell rows
• Pull-ups
• Cable face pulls
• Reverse pec deck

Q: What are some tips for preventing shoulder injuries?
A: To prevent shoulder injuries, it’s important to:

• Warm up properly: This helps prepare your muscles for exercise.
• Use proper form: This ensures that you are not putting undue stress on your joints.
• Listen to your body: If you experience any pain, stop the exercise and consult with a healthcare professional.
• Stretch regularly: This helps improve flexibility and range of motion.