10 Best Face Pull Alternatives for Shoulder Strength

If you can't do face pulls, use exercises that emphasize horizontal abduction and external rotation: band pull-aparts, bent-over reverse flyes, prone Y/T raises, single-arm cable external rotations, or machine rear-delt flyes. Cue: pull to eye level while pinching the scapulae and externally rotating at the end range to load posterior deltoids and the rotator cuff.

Original Exercise: Face Pull

Face Pull
Primary Muscle
Delts
Equipment
Cable
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Middle Back
How to Perform Face Pull
  1. Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Face Pull Alternatives

Best Match
Cable Kneeling Rear Delt Row (with Rope) (male)

1. Cable Kneeling Rear Delt Row (with Rope) (male)

90.7% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Attach a rope handle to a low cable pulley and kneel down facing the machine.
  2. Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
  3. Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
  4. Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
  5. Slowly release the tension and return to the starting position.
Cable Rope Rear-Delt Rows

2. Cable Rope Rear-Delt Rows

87.9% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
  2. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
  3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
  4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
  5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
Cable Standing Rear Delt Row (with Rope)

3. Cable Standing Rear Delt Row (with Rope)

83.7% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
  3. Keep your back straight and your core engaged.
  4. Pull the cable towards your body, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
Low Pulley Row To Neck

4. Low Pulley Row To Neck

80.2% Match
Shoulders Cable Intermediate Isolation
How to perform this exercise
  1. Sit on a low pulley row machine with a rope attachment.
  2. Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
  3. While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
  4. After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.
  5. Repeat for the recommended amount of repetitions.
Upright Barbell Row

5. Upright Barbell Row

79.9% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.
Cable Rear Delt Row (with Rope)

6. Cable Rear Delt Row (with Rope)

78.7% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Attach a rope handle to a low pulley cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the rope handle with an overhand grip, palms facing each other.
  4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  5. Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
Smith Machine One-Arm Upright Row

7. Smith Machine One-Arm Upright Row

75.3% Match
Delts Machine Intermediate Isolation
How to perform this exercise
  1. With the bar at thigh level, load an appropriate weight.
  2. Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
  3. Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
  4. After a brief pause, return the weight to the starting position.
  5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Smith Rear Delt Row

8. Smith Rear Delt Row

75.2% Match
Delts Smith-machine Intermediate Isolation
How to perform this exercise
  1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.
Cable Upper Row

9. Cable Upper Row

75% Match
Upper-back Cable Intermediate Isolation
How to perform this exercise
  1. Attach a straight bar to a cable machine at chest height.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Keep your back straight and your core engaged.
  5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
Cable Rear Delt Row (stirrups)

10. Cable Rear Delt Row (stirrups)

74.7% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Attach a stirrup handle to a low cable pulley and stand facing the machine.
  2. Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  4. With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
  5. Pause for a moment at the top of the movement, squeezing your shoulder blade.

Why You Might Need a Face Pull Alternative

You may need substitutes due to lack of cable equipment, shoulder pain during the face pull pattern, or program variety demands. Face pulls load both horizontal abduction and external rotation; alternatives can isolate the posterior deltoid or emphasize rotator-cuff activation while reducing impingement risk. For example, bending the elbows and performing a bent-over reverse fly shifts torque onto the rear delts and reduces supraspinatus compression. If you have a sore AC joint, choose prone Y raises that keep the humerus in safer elevation angles. Technique cue: keep thoracic extension and lead the movement with scapular retraction to maintain posterior chain tension and proper muscle activation.

How to Choose the Right Substitute

Select a substitute by matching movement plane, required muscle activation, and equipment. If you want external rotation emphasis, pick single-arm cable external rotations with the elbow at 90°; this targets infraspinatus and teres minor with a short lever. For greater rear-delt hypertrophy use bent-over reverse flyes with the elbows slightly bent and the hands pulling horizontally to maximize posterior delt length-tension. If you lack weights, choose band pull-aparts and progress resistance or range. Consider joint history: reduce humeral elevation if you have impingement and prioritize scapular control, cue: retract and depress the scapula before each rep to ensure correct biomechanics.

Frequently Asked Questions

What muscles does Face Pull work?

Face pulls primarily target the posterior deltoid and the external rotators (infraspinatus and teres minor), while also activating the middle trapezius and rhomboids for scapular retraction. Emphasize external rotation at the finish to recruit the rotator cuff and protect the glenohumeral joint.

What is the best bodyweight alternative to Face Pull?

Prone Y and T raises are the best bodyweight options because they place the shoulder into horizontal abduction and controlled external rotation. Lie on an inclined bench or the floor, lift with thumbs up, and pinch the scapulae to activate rear delts and scapular stabilizers.

Can I build muscle without doing Face Pull?

Yes. You can build the posterior deltoids and rotator cuff using bent-over reverse flyes, band pull-aparts, machine rear-delt flyes, and single-arm cable external rotations with progressive overload and volume. Focus on full range, slow eccentrics, and scapular control to ensure consistent muscle activation.

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