Face Pulls

[b fold the truth]

You don't want to know what was running through my head.

Yes, I do.

B True

 

[Hannibal]

Presumably the point is to pull back as far as possible with elbows out wide??

Yes and you can emphasize different parts of the upper back and shoulders depending on where you pull the straps to. I usually do sets of 15....5 reps shoulder high...5 reps to the nose...5 reps to just above ear level.

 

[spatts]

Imnotdutch...add some kelso shrugs while you're at it. Maybe even superset them with chest supported rows or face pulls.

 

[MidwestJ]

hey there spatterson...I remember talking about a midwest get together like the oklahoma boys did awhile back but forgot where you all are at and lost track of that thread.

SOooooOOoo....where are you at?

Who knows, might be able to get something goin.

If I do get a pulldown system on my cage I'll give those face pulls a try.

adios

 

[Imnotdutch]

Imnotdutch...add some kelso shrugs while you're at it. Maybe even superset them with chest supported rows or face pulls.

Kelso shrugs.......you might have to describe that if I can't find it in a search.

 

[spatts]

Most people do shrugs standing or sitting, but always upright. A kelso shrug is really any shrug that's performed on another plane, other than upright. The example I had in mind is one you can do on a chest supported T-bar row or inclined bench. Arioch turned me on to these, and I really like where they hit. You just lay face down on the incline bench or chest support, and rather than rowing, you shrug at that angle. You can also sit back at a 135 degree angle on a cable row, and shrug a narrow or wide bar (I hook the lat pull down bar up to the cable). You can also lay completely back and shrug. These are great, but I'm just a girl and I can do the stack, so it may not be enough weight for you.

 

[Imnotdutch]

Most people do shrugs standing or sitting, but always upright. A kelso shrug is really any shrug that's performed on another plane, other than upright. The example I had in mind is one you can do on a chest supported T-bar row or inclined bench. Arioch turned me on to these, and I really like where they hit. You just lay face down on the incline bench or chest support, and rather than rowing, you shrug at that angle. You can also sit back at a 135 degree angle on a cable row, and shrug a narrow or wide bar (I hook the lat pull down bar up to the cable). You can also lay completely back and shrug. These are great, but I'm just a girl and I can do the stack, so it may not be enough weight for you.

I'll give it a shot starting next week. Always need more back . Thanks for the help.

 

[Robert Jan]

I`m with thaibox on this one...

 

[Vortexx]

I have decided to split up my back training in three days during the week


chest - upperback
> pulldown
> barbell row, t-bar row, dumbell row


rear delt - lower traps - upper trap
> rear delt raises, kelso shrugs, face pulls, standing shrugs

lowerback - hamstring
> stldl, deadlift, hyperextension

This way I hope the get serious thickness in my back, my lats and rear delt grew relatively easy but i need some boa constrictors running along my spine and a crismass tree in the lumbal department to make it complete

 

[spatts]

Vortexx, are you shooting for strength or size? The reason I ask (and this applies more if you're NOT on, but...), if hypertrophy is what you want, you may not want to split into 3 days. You will likely hit all those muscles all those days, even though some days are more directly aimed at certain muscles than others. In doing so, you will rerip fibers that you ripped in a previous session rather than letting them heal. That healing process is what creates hypertrophy. If you interupt it, you risk gaining muscle endurance without size.