7 Face Pull Alternatives for Home & Gym Workouts

No matter how strong you are now, one day, you too will need to lift lighter weights to keep your joints happy.

That said, by choosing the right exercises, you can push that day back and continue training harder for longer.

Face pulls are a prime example of this.

They strengthen the muscles that stabilize your shoulders, balance out all your pressing, and help you stay pain-free so you can keep lifting for years to come.

Not everyone gets on with the cable version, though. That’s why it pays to have a few effective alternatives to fall back on.

In my experience coaching thousands of people, the best cable face pull alternatives are:

1. Dumbbell face pull
2. Barbell rear delt row
3. Dumbbell rear delt row
4. Machine reverse fly
5. Dumbbell rear lateral raise
6. Banded face pull
7. Band pull apart

In this article, you’ll learn why these work so well, how to perform them with proper form, and how to organize them into effective workouts.

Want to know exactly how you should train to reach your fitness goals? Take our free 60-second training quiz and find out now.

Key Takeaways

• Face pulls are one of the best exercises for building your rear delts and upper back while keeping your shoulders healthy and pain-free.
• Not everyone likes the movement or has the equipment to perform it, which is why it pays to have effective face pull alternatives to fall back on.
• The best face pull alternatives are the dumbbell and banded face pull, barbell and dumbbell rear delt row, machine reverse fly, dumbbell rear lateral raise, and band pull apart. 
• These mimic the same movement pattern and train the same muscles, including your traps, rear delts, and rotator cuff.
• To make faster gains, use a high-quality protein powder to hit your daily protein target, creatine to boost recovery and growth, and a pre-workout to enhance energy, focus, and performance.

Why You Might Need a Cable Face Pull Alternative

The cable face pull is a celebrated exercise for good reason. Few movements are as effective at developing the deltoids and upper back while also strengthening the rotator cuff (the muscles and tendons responsible for shoulder stability and mobility).

Of course, that doesn’t mean it’s everyone’s bag.

Some think it’s awkward, unnatural, or uncomfortable. Others feel it more in their biceps than their shoulders or back.

The setup can also be a sticking point. Many struggle to balance against the pull of the cable, while others don’t have access to the necessary equipment.

If any of this sounds familiar, finding an alternative to the face pull is sensible—something that not only builds the shoulder and upper back muscles you can see, but that also strengthens the deeper muscles that keep your shoulder healthy and injury-free.

Muscle Worked By Face Pulls

To understand which exercises are effective face pull substitutes, it’s first important to understand which muscles the face pull works.

Here are the main ones:

• Posterior deltoid: The “rear delts” are located on the back of the shoulder and help to move the arm backward. When well-developed, the rear delts give your shoulders the capped, “3D” look many lifters want.
• Trapezius: Often called the “traps,” this large muscle spans from your neck to your mid-back and is crucial for moving and stabilizing the shoulder blades. Developed traps improve your physique by aesthetically connecting your neck to your torso.
• Rhomboids: These muscles lie beneath the trapezius and connect the spine to the shoulder blades. They help your shoulder blades move and also support your posture. Big rhomboids significantly add to upper back “thickness,” which is why many weightlifters are keen to develop them. 
• Teres major and minor: These muscles help attach your upper arm to your shoulder joint, rotate your upper arm, and bring your arms to your sides. 

• Infraspinatus: This rotator cuff muscle is located on the back of the shoulder blade and is responsible for rotating the arm and stabilizing the shoulder joint.

• Subscapularis: The subscapularis is a rotator cuff muscle positioned on the front of the shoulder blade. It’s essential for internally rotating the arm (pointing your biceps down) and stabilizing the shoulder joint.

• Supraspinatus: The supraspinatus is on the top of the shoulder blade. It helps lift your arms away from your body and stabilizes the shoulder joint. Strengthening the supraspinatus can improve shoulder mobility, which is important for those looking to train with heavy weights. 

The 7 Best Face Pull Alternatives for Shoulder Strength & Stability

Each of the exercises below trains the same muscles as the face pull, keeps your shoulders strong and healthy, and can be easily swapped into your program in place of the regular face pull. 

Here’s how to do them right and tips on how to maximize your results. 

1. Dumbbell Face Pull

Why: The dumbbell face pull has two major benefits. First, because it involves dumbbells, it’s more accessible than the cable face pull, which is ideal if you train at home with limited equipment. 

And second, dumbbells give your arms the freedom to move in ways that feel natural for your body. This can help you relieve stress on your joints if you find more restrictive exercises uncomfortable.

How to:

1. While holding a dumbbell in each hand, stand with your feet shoulder-width apart and your toes pointed slightly outward.
2. Bend over at the waist until your back forms a 45-degree angle with the floor, and allow your arms to hang straight down.
3. Keeping your upper arms flared 90 degrees from your torso, pull the dumbbells upward and apart until they’re on either side of your face.
4. Reverse the movement and return to the starting position.

Expert Tip: The dumbbell face pull has a unique range of motion that can feel unusual at first. To make sure you nail the form, start with light weights and build strength gradually. 

Sets, Reps, and Rest Time: 3 sets | 8–10 reps | 2–3 mins

2. Barbel Rear Delt Row

Why: Because you don’t have to control each arm separately, the barbell rear delt row is one of the easiest face pull substitutes to learn.

The barbell also keeps things balanced, so you can usually lift more weight than with cable and dumbbell face pull alternatives. That’s important because lifting heavy weights is crucial for building muscle and gaining strength.

How to:

1. Stand with your feet shoulder-width apart under a loaded barbell, toes slightly pointed outward.
2. Bend over and grip the bar just wider than shoulder-width, palms facing you.
3. Straighten your back and lift your hips until your back is parallel to the floor.
4. Pull the barbell to your mid chest, flaring your elbows at about a 60-degree angle relative to your body.
5. Reverse the movement and return to the starting position.

Expert Tip: While it may feel unnatural at first, fight the urge to keep your elbows tucked like a standard barbell row. Instead, allow your elbows to flare further, almost until they are perpendicular to your torso. 

Sets, Reps, and Rest Time: 3 sets | 6–8 reps | 2–3 min

READ MORE: How to Do the Rear Delt Row: Benefits, Form, & Alternatives

3. Dumbbell Rear Delt Row

Why: Like other face pull alternatives with dumbbells, the dumbbell rear delt row requires minimal equipment, so it’s a solid option for at-home workouts. 

What’s more, because you row with a slightly more tucked elbow position, you can typically use more weight—making it slightly better for training your rear delts and upper back hard with minimal gear.

How to:

1. While holding a dumbbell in each hand, stand with your feet shoulder-width apart and your toes pointed slightly outward.
2. Bend over at the waist until your back forms a 45-degree angle with the floor, and allow your arms to hang straight down.
3. Pull the dumbbell to either side of your chest, making sure to flair your elbows at about a 60-degree angle relative to your body.
4. Reverse the movement and return to the starting position.

Expert Tip: You won’t be able to lift as much on the dumbbell rear delt row as you can with the barbell version. Keep that in mind when switching from one to the other.

Sets, Reps, and Rest Time: 3 sets | 6–8 reps | 2–3 mins

4. Machine Reverse Fly

Why: Research shows the machine reverse fly is an excellent exercise for training the same muscles involved in face pulls. 

It’s also easy to learn and perform, making it a great alternative for beginners learning the ropes, or for more advanced lifters looking to train their rear delts later in a workout when they’re too tired to do more free-weight exercises.

How to:

1. Sit facing the machine with your feet firmly planted and the handles at shoulder height.
2. Grab the handles with your palms facing down and press your chest against the pad.
3. With a slight bend in your elbows, pull the handles back in an arc until your arms are straight out to the sides or slightly behind your body.
4. Reverse the movement and return to the starting position. 

Expert Tip: To perform the machine reverse fly through a full range of motion, let your hands come as close together as possible at the bottom of each rep and drive your elbows slightly past your torso at the top.

Sets, Reps, and Rest Time: 3 sets | 6–8 reps | 2–3 mins

READ MORE: Machine Reverse Fly: Alternatives, Muscles Worked & Form

5. Dumbbell Rear Lateral Raise

Why: The dumbbell rear lateral raise mimics the movement involved in the machine reverse fly with dumbbells, making it a more accessible face pull alternative for those who train at home.

How to:

1. Whether standing or seated, bend at the hips so that your upper body is as close to parallel to the floor as possible.
2. Hold a dumbbell in each hand, and while keeping your back flat and a slight bend in your elbows, lift the dumbbells out to the side until your upper arm is parallel to the floor.
3. Reverse the movement and return to the starting position.

Expert Tip: If you find it challenging to balance when they perform the rear lateral raise standing, perform it sitting on the edge of a bench.

Sets, Reps, and Rest Time: 3 sets | 6–8 reps | 2–3 mins

READ MORE: How to Do the Dumbbell Rear Lateral Raise: Form, Benefits, & Variations

6. Banded Face Pull

Why: The banded face pull is another great face pull alternative for anyone without access to a cable machine. It mimics the same movement pattern, trains the same muscles, and you can do it almost anywhere with just a resistance band and something sturdy to anchor it to.

How to:

1. Wrap a resistance band around a sturdy post at shoulder height. 
2. Hold one end in each hand and step back until the band is taut and your arms are straight in front of you.
3. Stand upright with a slight bend in your knees and your feet shoulder-width apart.
4. Keep your elbows up and pull the band toward your face, allowing your hands to move apart until they’re just above your shoulders.
5. Reverse the movement and return to the starting position.

Expert Tip: If the band pulls you off balance, take a small step toward the anchor point to reduce the resistance. If the exercise feels too easy, step back to increase the tension.

Sets, Reps, and Rest Time: 3 sets | 10–20 reps | 2–3 mins

7. Band Pull Apart

Why: The band pull apart is one of the simplest and most effective ways to train your rear delts and upper back, especially if you’re short on equipment. It’s easy to learn and great for increasing shoulder and upper back volume (sets) without causing much extra fatigue. 

It also works well as a warm-up before heavy pulling and pressing or even as an everyday exercise to improve your posture and shoulder health. 

How to:

1. Stand upright holding a light resistance band at arms’ length in front of your chest with a shoulder-width grip and your palms facing the floor.
2. Adjust your grip so there’s tension in the band when your hands are shoulder-width apart. 
3. Move your hands away from each other until your arms are directly out to your sides and the band touches your chest. As you pull the band apart, squeeze your shoulder blades together.
4. Reverse the movement and return to the starting position. 

Expert Tip: Keep your shoulders down and avoid shrugging as you pull. If you can’t control the band without cheating, switch to a lighter band.

Sets, Reps, and Rest Time: 3 sets | 10–20 reps | 2–3 mins

READ MORE: Band Pull Apart Guide: How to Do Band Pull Aparts Correctly

Supplements for Maximizing Shoulder & Upper Back Growth

When it comes to building shoulder and upper back size and strength, performing effective face pull alternatives is what matters most. 

That said, if you’re doing everything right in the gym and still want a little extra help making gains, these three supplements are worth considering:

• Protein powder: Protein powder, such as Whey+ or Casein+, provides your body with the nutrients needed to build muscle tissue and recover from workouts. 
• Creatine: Creatine boosts muscle and strength gain, improves anaerobic endurance, and reduces muscle damage and soreness from your workouts. For a natural source of creatine, try Legion’s creatine monohydrate, creatine gummies, creatine capsules, or post-workout Recharge.
• Pre-workout: A high-quality pre-workout enhances energy, mood, and focus, increases strength and endurance, and reduces fatigue. For a top-tier pre-workout containing clinically effective doses of 6 science-backed ingredients, try Pulse with caffeine or without.

Want even more specific supplement advice? Take the Legion Supplement Finder Quiz to learn exactly what supplements are right for you.

How to Program Face Pull Alternatives

If you already have face pulls in your routine but want to try one of the alternatives above, just do a straight swap.

If you don’t currently do face pulls but want to add a similar exercise to your program, here are some guidelines:

• Add face pull alternatives to workouts that already include at least one pulling exercise (e.g., barbell, dumbbell, or cable rows).
• Do them near the end of your workout, once you’re finished with heavy compound exercises for the day.

In practice, that might mean adding one to the end of:

• A back day if you follow the bro split
• A pull day if you do PPL
• An upper or pull day if you follow the PPLUL split
• An upper-body day if you do upper lower (ideally one that includes rows)
• Any day with a pull emphasis if you follow a full-body split

FAQ #1: What’s the best face pull alternative?

There’s no single “best” face pull alternative—it depends on your goals and circumstances. If you want the closest match, try the dumbbell or banded face pull. 

Or if you want to lift heavier weights, the barbell rear delt row is a great option. And if you train at home with limited equipment, any of the dumbbell or banded variations will do the job well.

FAQ #2: How to do a face pull at home without a machine?

The best face pull alternatives for home workouts are the dumbbell face pull, dumbbell rear lateral raise, dumbbell rear delt row, banded face pull, and band pull apart. These exercises mimic the same movement pattern, train the same muscles, and only require a set of dumbbells or a band.

FAQ #3: Are face pull alternatives as effective as regular face pulls?

Mostly, yes. That said, when you perform regular face pulls, you rotate your arm upward, which is something most alternatives don’t fully replicate. 

If you want a face pull replacement to mimic the regular version as closely as possible (including this rotational element), banded or dumbbell face pulls are your best options. If this is not a concern, any of the other exercises listed above work just as well.