Yes, you can build strong rear delts and stable shoulders even without doing face pulls.
If you lack access to a cable machine, have shoulder discomfort, or simply want variety, there are several equally effective alternatives that strengthen the same muscles — your rear deltoids, traps, rhomboids, and rotator cuff — while improving posture and joint stability.
Face pulls are excellent for posture and shoulder health, but EMG data show that certain reverse-fly/pec-deck variations can produce equal or greater posterior-deltoid activation depending on setup and grip. This guide covers 12 evidence-based face pull alternatives you can perform using dumbbells, resistance bands, or your body weight to safely develop shoulder strength and balance.
Why Replace the Face Pull?
The face pull is an excellent movement for scapular control and rotator cuff health. However, not everyone can perform it properly — especially if you lack a cable setup or experience shoulder impingement.
Common reasons to look for alternatives include:
- No cable machine access (home workouts or travel)
- Shoulder or elbow pain during rope rotation
- Desire for new stimulus to target different muscle fibers
- Hypertrophy focus — isolation exercises sometimes elicit higher EMG activation in the rear deltoid
EMG analyses also highlight bent-over/reverse-fly patterns and incline row variations as strong rear-delt options—supporting smart rotation of exercises rather than relying solely on face pulls.
Key Muscles Targeted (Same as Face Pulls)
- Rear deltoids
- Rhomboids
- Middle and lower trapezius
- Infraspinatus and teres minor (rotator cuff)
- Core stabilizers
These muscles control shoulder retraction, external rotation, and posture — the same functions trained by face pulls.
12 Best Face Pull Alternatives
Below are the top 12 evidence-based alternatives, with short guides for form, focus, and muscle engagement.
1. Dumbbell Reverse Fly
Why it works:
The dumbbell reverse fly replicates the same horizontal abduction pattern as the face pull, directly strengthening the rear deltoids and rhomboids. It helps correct rounded shoulders and improves posture by teaching scapular control. Because it uses free weights instead of cables, it’s ideal for home workouts or limited-equipment training.
Muscles worked: Rear deltoids, rhomboids, middle trapezius, posterior rotator cuff.
How to do it:
- Hold a pair of light dumbbells with a neutral grip.
- Hinge at the hips until your torso is almost parallel to the floor, keeping your back flat and core tight.
- With a slight bend in your elbows, lift the dumbbells out to your sides in a wide arc.
- Pause briefly when your arms are parallel to the floor, then slowly lower them back to the start.
Trainer Tip: Move with control — avoid swinging your arms. A slow eccentric phase (2–3 seconds lowering) maximizes tension on the rear delts.
2. Band Pull-Apart
Why it works:
This portable movement strengthens the postural muscles that retract the shoulder blades — a critical function for shoulder health and stability. It’s a perfect warm-up or burnout finisher for upper-back endurance.
Muscles worked: Rear deltoids, rhomboids, middle and lower traps.
How to do it:
- Hold a resistance band at shoulder height with arms straight.
- Keeping your elbows locked, pull the band apart by driving your hands outward until it touches your chest.
- Control the return slowly to maintain tension.
Trainer Tip: Focus on pulling with your shoulder blades, not your arms. Perform 15–20 slow, controlled reps for maximum activation.
3. Rear Delt Cable Fly
Why it works:
This variation provides continuous resistance throughout the motion, creating optimal time under tension for the rear delts. The cables allow for precise angle adjustments, helping balance development between both shoulders.
Muscles worked: Rear deltoids, rhomboids, middle traps.
How to do it:
- Set the cable pulleys slightly above shoulder level.
- Cross your arms and grab the opposite handles.
- With a soft bend in your elbows, pull your hands apart in a reverse fly motion.
- Squeeze your shoulder blades together at the peak, then return under control.
Trainer Tip: Use light resistance to prioritize form. Avoid shrugging your shoulders — the tension should stay on your rear delts, not your traps.
4. Seated Reverse Pec Deck Fly
Why it works:
The reverse pec deck isolates the rear delts more effectively than most compound lifts. The guided motion provides support and ensures correct scapular retraction without momentum.
Muscles worked: Rear deltoids, rhomboids, middle traps.
How to do it:
- Sit facing the machine, chest pressed firmly into the pad.
- Grip the handles at shoulder height.
- With a slight bend in your elbows, move your arms backward in a wide arc.
- Pause for one second at full extension, then return slowly.
Trainer Tip: Keep your core tight and avoid leaning back. Focus on squeezing the muscles between your shoulder blades at the top.
5. Inverted Row (Underhand Grip)
Why it works:
The inverted row strengthens the upper back and posterior chain while also engaging your core for stability. The underhand grip slightly shifts focus toward the rear delts and biceps, making it a functional face pull alternative.
Muscles worked: Rear delts, rhomboids, middle traps, biceps, core.
How to do it:
- Set a barbell in a rack or Smith machine around hip height.
- Lie underneath it and grab the bar with an underhand grip.
- Keep your body straight, core tight, and heels on the floor.
- Pull your chest toward the bar, pause, then lower with control.
Trainer Tip: Adjust difficulty by changing the angle — the more horizontal your body, the more challenging the movement.
6. Cable External Rotation
Why it works:
This isolation exercise builds the small stabilizers of the rotator cuff — particularly the infraspinatus and teres minor — which are essential for shoulder health and preventing impingement.
Muscles worked: Infraspinatus, teres minor, posterior deltoid.
How to do it:
- Attach a cable handle at elbow height.
- Stand sideways to the cable, holding the handle with the outside hand.
- Keep your elbow tucked to your side at a 90-degree bend.
- Rotate your forearm outward slowly, then return to start.
Trainer Tip: Keep resistance light and focus on smooth, controlled movement. This is a stability drill, not a strength lift.
7. Prone Y-Raise
Why it works:
This exercise targets the lower traps — muscles crucial for scapular upward rotation and posture correction. It also strengthens the rear delts through a long, overhead movement range.
Muscles worked: Lower trapezius, rear deltoids, rotator cuff, rhomboids.
How to do it:
- Lie face down on an incline bench set at about 30–45°.
- With light dumbbells or no weight, raise your arms in a Y-shape above your head with thumbs up.
- Hold for one second at the top, then lower slowly.
Trainer Tip: Avoid heavy weights. The goal is controlled scapular motion and precision, not overload.
8. Standing Rear Delt Row
Why it works:
This hybrid between a row and a face pull builds pulling strength while targeting the rear delts. The elevated elbow angle emphasizes external rotation — a critical shoulder function.
Muscles worked: Rear delts, traps, rhomboids, biceps.
How to do it:
- Hold dumbbells or a barbell with a wide, overhand grip.
- Bend slightly at the hips, maintaining a flat back.
- Pull the weight toward your upper chest with elbows high and flared.
- Pause, then lower with control.
Trainer Tip: Focus on elbow path — they should travel outward, not downward, to fully engage the rear delts.
9. Resistance Band Face Pull
Why it works:
The most direct substitute for the cable face pull, this banded version recreates the same joint-friendly pulling motion anywhere. It helps maintain scapular health, posture, and rotator cuff strength.
Muscles worked: Rear delts, rhomboids, traps, rotator cuff.
How to do it:
- Anchor a resistance band at eye level.
- Grip the ends with palms facing down.
- Pull the band toward your face, leading with elbows high and hands apart.
- Pause at full retraction before returning slowly.
Trainer Tip: Keep consistent tension on the band even in the starting position for continuous activation.
10. TRX Reverse Fly
Why it works:
A suspension-based alternative that challenges your balance, core, and shoulder stabilizers simultaneously. The adjustable angle makes it suitable for all fitness levels.
Muscles worked: Rear delts, rhomboids, traps, core.
How to do it:
- Grab TRX handles with arms extended in front of you.
- Lean back slightly, keeping the body rigid.
- Pull your arms out wide to form a “T” shape until your hands align with your shoulders.
- Control your return to the starting position.
Trainer Tip: Maintain a neutral spine throughout. The closer you stand to the anchor, the easier the exercise becomes.
11. Lying Rear Delt Raise
Why it works:
This bench-based version isolates the rear deltoids by removing momentum and minimizing involvement from other muscles. It’s perfect for high-rep, finishing sets.
Muscles worked: Rear delts, rhomboids.
How to do it:
- Lie face down on a flat or incline bench with light dumbbells.
- With a slight bend in the elbows, lift your arms out to the sides until parallel to the floor.
- Pause and squeeze your upper back before lowering slowly.
Trainer Tip: Focus on form over load. Keeping your head neutral prevents neck strain and improves muscle isolation.
12. Wide-Grip Barbell Row
Why it works:
A compound pulling movement that builds both mass and stability. The wide grip shifts the emphasis from the lats to the upper back, rear delts, and traps — a perfect compound alternative to the face pull.
Muscles worked: Rear delts, traps, rhomboids, lats, core.
How to do it:
- Hold a barbell with a wide, overhand grip.
- Hinge at your hips until your torso is about 45° to the floor.
- Pull the bar toward your upper chest, keeping elbows flared.
- Lower the bar slowly with control.
Trainer Tip: Keep your core braced and avoid jerking the bar. A smooth, strict motion ensures the rear delts bear most of the load.
Sample Routine
Perform 3–4 exercises from the list, 2–3 sets each, 10–15 reps.
Example:
- Band Pull-Apart – 3×15
- Dumbbell Reverse Fly – 3×12
- Cable External Rotation – 2×15
- Inverted Row – 3×10
Common Mistakes to Avoid
- Using excessive weight and swinging arms
- Shrugging shoulders (overusing upper traps)
- Neglecting full scapular retraction
- Poor tempo — speed reduces muscle activation
FAQs
1. Are face pull alternatives as effective as the original exercise?
Yes. Research shows several alternatives (reverse flyes, band pull-aparts) achieve similar EMG activation for the rear delts and scapular muscles.
2. Can I replace face pulls completely?
Yes, if you include multiple pulling and external rotation movements to cover all shoulder stabilizers.
3. How often should I train rear delts?
2–3 times per week is ideal for balance and posture support.
4. Do these alternatives help fix rounded shoulders?
Absolutely — they strengthen postural muscles that retract and stabilize the scapula.
5. Are banded or dumbbell versions better?
Both work — bands add constant tension, while dumbbells provide a greater strength curve range.
Conclusion
Face pulls are fantastic — but not irreplaceable.
By combining these 12 face pull alternatives, you can build bulletproof shoulders, better posture, and balanced strength — all without needing a cable station. Choose 3–4 of these moves weekly for long-term results in shoulder health and aesthetics.
References
- Reinold MM, et al. (2004). Electromyographic Analysis of the Rotator Cuff and Deltoid During Common Shoulder External Rotation Exercises. J Orthop Sports Phys Ther. PubMed
- Ekstrom RA, et al. (2003). Surface EMG Analysis of Exercises for the Trapezius and Serratus Anterior. J Orthop Sports Phys Ther.
JOSPT - García JF, et al. (2023). Variation of Muscle Recruitment at Different Shoulder Elevations (Lower Trapezius Focus; Prone “Y”). J Electromyogr Kinesiol.
PubMed - Fukunaga T, et al. (2022). Band Pull-Apart: Effects of Movement Direction & Hand Position on Shoulder Muscle Activity. Int J Sports Phys Ther. PMC
- Schoenfeld BJ, et al. (2013). Effect of Hand Position on Posterior Deltoid EMG on the Reverse Fly Machine. J Strength Cond Res. PubMed
- Campos YAC, et al. (2020). Different Shoulder Exercises Affect Activation of Deltoid Portions. J Hum Kinet. PMC
- Reinold MM, et al. (2004). (Publisher PDF) Electromyographic Analysis of the Rotator Cuff and Deltoid… J Orthop Sports Phys Ther. JOSPT
- García JF, et al. (2023). (Article page) Variation of Muscle Recruitment… (Lower Trap “Y” Gold Standard). J Electromyogr Kinesiol. ScienceDirect