Face Pull Alternatives: 7 Effective Exercises for Shoulder Strength and Posture
Face pulls have long been a staple in powerlifting and have recently gained popularity in bodybuilding. They are renowned for their ability to bulletproof shoulders, improve posture, and develop the upper back and rear delts. However, face pulls have limitations and might not be the most efficient way to enhance your physique. This article introduces seven effective alternatives to face pulls that target the same muscle groups.
1. Reverse Dumbbell Flyes
Reverse dumbbell flyes are a staple in many programs due to their accessibility, especially for home workouts. Using dumbbells allows flexibility in range of motion and wrist and upper arm positions, enhancing the mind-muscle connection. The larger moment arm created by the spread-arm position means less weight is needed to stress the muscles effectively, reducing concerns about the bent-over position’s instability.
How to Perform:
- Hinge at the hips until your upper body is just above parallel to the ground.
- Hold dumbbells with a neutral or pronated grip.
- Let your arms hang down with slightly bent elbows.
- Pull your shoulder blades together, separating the dumbbells until they are about 90 degrees from your shoulders.
- Slowly lower the weight back to the starting position.
2. Reverse Cable Flyes
This variation allows for a full stretch and contraction of the upper back muscles under tension while providing greater freedom and range of movement. The upright position is easier to maintain compared to the bent-over position of dumbbell flyes.
How to Perform:
- Set the cable in line with your upper chest and attach standard handles.
- Grab each handle with the opposite hand and stand tall with shoulders protracted.
- Keep elbows slightly bent and at shoulder height.
- Retract the scapula, squeezing them together and pulling the cables apart.
- Slowly lower the weights back to the start.
3. Chest Supported Reverse Flyes
Chest-supported reverse flyes remove concerns about instability by supporting your upper body on a bench, allowing you to focus on muscle engagement without expending energy on maintaining position.
How to Perform:
- For dumbbells, set the bench to a low incline allowing hands to hang freely.
- For cables, place the cables at the bottom rung with a bench in line with the center, set to an incline.
- Perform reverse flyes as outlined above.
4. Reverse Pec Deck
The reverse pec deck isolates the rear deltoids, making it an excellent supplement or replacement for face pulls if your goal is to grow the rear deltoids specifically.
How to Perform:
- Set the seat to face the machine with handles at chest height.
- With a tall chest and overhand grip, pull the handles apart with slightly bent elbows.
- Return to the starting position once your upper arm is in line with your shoulder.
5. Band Pull Aparts
Ideal for home workouts, band pull aparts effectively target the upper back muscles, especially in the short range due to increasing tension.
How to Perform:
- Hold the band with arms raised at shoulder height and slight tension.
- Pull shoulder blades together, keeping elbows slightly bent and chest up.
- Slowly return hands to the starting position.
6. Cable Machine External Rotations
This exercise targets the teres minor and infraspinatus in the rotator cuff and rear delts, addressing active external rotation—a key component of face pulls.
How to Perform:
- Set the cable to elbow height with a standard handle.
- Stand perpendicular to the handle, holding it with the opposite hand.
- Bend your elbow to 90 degrees and use a neutral grip.
- Externally rotate the upper arm while keeping the shoulder blade set back and down.
- Slowly return to the starting position.
7. Wide Grip Bent Over Row
A compound movement that targets the same area as face pulls while engaging multiple muscle groups, making it time-efficient and effective.
How to Perform:
- With a pronated grip about 6 inches wider than shoulder width, hinge at the hips.
- Start with protracted shoulders and row the bar to the middle of your chest, elbows flared.
- Slowly lower the bar back down, maintaining elbow position.
Bonus Exercise: Wide Grip Barbell Bent Over Row with Stirrup Handles This variation enhances the range of motion and targets the upper back and rear delts without wrist and shoulder position restrictions. The handles increase the range of motion, letting you pull elbows further back before the bar hits your chest.
Incorporate these face pull alternatives into your training regimen to diversify your workouts and continue progressing towards your fitness goals.
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