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Wondering if Butterfly Reverse or Face Pulls are better for training your back shoulder? To find out, let’s compare the two exercises: in this article, you’ll learn what the difference between Butterfly Reverse and Face Pulls is, as well as what the advantages and disadvantages of both exercises are.
What is the difference between Butterfly Reverse and Face Pulls?
The main difference between Butterfly Reverse and Face Pulls is the position of the arms, elbows and wrists. In Butterfly Reverse, the arms are always extended during the movement, while the elbows and wrists are at the same height as the shoulders. In Face Pulls, on the other hand, the arms are extended in the starting position and bent in the final position, with the wrists above the elbows and shoulders. While both exercises work the back shoulder, Face Pulls also create external rotation of the shoulders.
Butterfly Reverse Advantages & Disadvantages
The advantage of Butterfly Reverse is that the arms are extended throughout the movement, allowing you to fully concentrate on contracting the back shoulder. This makes Butterfly Reverse one of the best isolation exercises to target the rear shoulder. The disadvantage of Butterfly Reverse is that you don’t have the external rotation of the shoulders in this exercise as you do with Face Pulls. In addition, Butterfly Reverse is often incorrectly performed like Face Pulls in that the arms are bent instead of extended during the exercise.
Face Pulls Advantages & Disadvantages
The advantage of Face Pulls is that you cover another posterior shoulder function through external rotation. In addition, Face Pulls are usually performed on a cable tower, keeping the back shoulder under constant tension throughout the movement. The disadvantage of Face Pulls is that the technique of this exercise is much more demanding than the Butterfly Reverse, which often results in the shoulders not being properly loaded. In addition, you may not be able to use the full potential of this exercise if you don’t have a cable tower that you can adjust individually.
Conclusion
Which exercise is suitable for training your posterior shoulder depends on your training plan and training experience. If you do at least 2-3 exercises for the back shoulder, it is recommended to do both Butterfly Reverse and Face Pulls. If you only do one exercise for the back shoulder, you should choose the exercise where you feel the back shoulder the best. While Face Pulls should not cause any problems for an advanced athlete, Butterfly Reverse is a better choice for beginners.
Did this comparison help you with your posterior shoulder workout plan? Feel free to share your experience in the comments, I’m happy to share with you. If you have more questions about Butterfly Reverse and Face Pulls, you can also ask me there, I’m happy to help!
