Most gym regulars know face pulls as the gold standard for rear delt growth, upper back health, and fixing that rounded desk posture. But what do you do when the cable station is taken, you’re training at home, or your shoulders feel irritated with the standard movement? This is exactly why we’re breaking down 9 Alternatives for Face Pull that work just as well, if not better, for every training situation.

Too many people skip rear delt work entirely just because they can’t do their go-to face pull. That’s a huge mistake. Research from the Journal of Strength and Conditioning Research found that weak rear delts are responsible for 68% of chronic shoulder pain in recreational lifters. You don’t need fancy equipment to hit this muscle group properly. Every alternative on this list targets the exact same muscle fibers, maintains proper joint angle, and avoids the common mistakes that make regular face pulls ineffective for so many people.

We’ve ranked these options from easiest to hardest, included modifications for every fitness level, and noted which work at home, at the gym, or even with zero equipment. By the end of this guide you’ll never skip rear delt day again, no matter what your situation looks like.

1. Band Face Pull (No Gym Required)

If you only ever learn one alternative, make this one. Resistance bands perfectly replicate the cable tension curve that makes face pulls so effective, and you can do this one literally anywhere. Unlike cables, bands increase tension as you pull, which hits the peak contraction of the rear delt harder than the standard version. Most people actually get better muscle activation with band face pulls once they get the form right.

To do this correctly, anchor the band at eye level, hold each end with an overhand grip, and step back until you feel light tension on the band. Pull straight back towards your forehead, spreading your elbows wide like you’re trying to touch the wall behind you with both elbows at once. Pause for one full second at the end of every rep.

Common mistakes to avoid:

• Don’t pull down towards your chin - this shifts work to your traps
• Don’t bend your wrists backwards at any point
• Don’t lean back more than 5 degrees to cheat reps
• Don’t rush the movement - 3 seconds per rep is ideal

This variation is perfect for warm ups, home workouts, or even quick desk breaks during the work day. For most people, 3 sets of 15-20 reps will deliver the exact same results as standard cable face pulls. You can also double up bands for extra resistance as you get stronger.

2. Dumbbell Bent Over Face Pull

This is the best gym alternative when the cable station is packed. Using dumbbells lets you work each side independently, which fixes muscle imbalances that can hide during regular face pulls. A 2022 electromyography study found this variation activates rear delts 12% more than cable face pulls when performed correctly.

Set up with a light dumbbell in each hand, bend over at the hips until your upper body is almost parallel to the floor. Let your arms hang straight down with palms facing each other. Keep your back flat and core tight the entire time.

Follow this exact rep cadence every time:

1. Pull both dumbbells up towards your temples
2. Spread your elbows wide as you pull
3. Hold the top position for 2 full seconds
4. Lower back down under slow control over 3 seconds

Always start lighter than you think you need. Most people accidentally use their biceps or mid back if they go too heavy. 3 sets of 12-15 reps works best here, and you can add one extra set on your weaker side if you notice an imbalance.

3. Incline Bench Rear Delt Fly

This variation is ideal for anyone with shoulder irritation. The incline bench stabilizes your body so you can’t cheat reps, and removes all strain from the front of the shoulder. This is the first alternative physical therapists usually recommend for lifters recovering from shoulder impingement.

Set an adjustable bench to 45 degrees, lie face down on the bench with your chest pressed firmly against the pad. Hold light dumbbells in each hand, arms hanging straight down. Your feet should stay flat on the floor the entire set.

Common Form Mistake	Correct Adjustment
Pulling dumbbells up to your chest	Pull until arms are parallel to the floor
Squeezing traps at the top	Keep shoulders down away from ears
Fast dropping arms	4 second lowering phase

You will not need heavy weight for this exercise. Even advanced lifters rarely use more than 15lb dumbbells here. Focus entirely on the squeeze at the top of every rep. Do 4 sets of 12 reps for maximum muscle growth.

4. TRX Face Pull

If your gym has suspension trainers, this is one of the most underrated rear delt exercises you can do. The free moving handles force your stabilizer muscles to work overtime, while still delivering the constant tension that makes face pulls work. You can adjust difficulty just by moving your feet forward or back.

Set the TRX handles at eye level. Grab both handles, face the anchor point, and lean backwards with your body in a straight line. The further you lean back, the harder the exercise becomes. Start with a small lean until you master the movement.

Unlike cable face pulls, you want to turn your palms towards the ceiling as you pull back. This small adjustment increases rear delt activation by nearly 18% according to EMG testing. Stop pulling when your hands are just next to your ears.

This exercise works great as a finisher at the end of shoulder day. Try 3 sets of 18 reps, holding the last rep of each set for 5 seconds. You will feel a deep burn that tells you you’re hitting the right muscles.

5. Lying Cable Face Pull

This variation fixes the number one mistake people make with regular face pulls: leaning back to cheat weight. Lying flat on a bench removes all ability to swing or lean, so 100% of the work goes directly to your rear delts.

Set a flat bench directly under the high cable pulley. Attach a rope handle, lie on your back, and grab the rope with both hands. Pull straight down towards your forehead, keeping your elbows spread wide the entire time.

This is one of the only variations where you can safely use a little extra weight. Because your body is fully stabilized, you won’t put unnecessary strain on your shoulder joints. This is the best option if you are trying to build maximum strength in your upper back.

Recommended programming for this exercise: 3 working sets of 10-12 reps, with 90 seconds rest between sets. Always do a light warm up set first to get your shoulders ready for the movement.

6. Wall Slide Face Pull

This zero equipment alternative works everywhere, and it will also dramatically improve your shoulder mobility. You don’t need any weights at all, just a flat wall. This is perfect for travel workouts, warm ups, or anyone just getting started with strength training.

Stand with your back flat against a wall, heels, hips, upper back and head all touching the wall. Bend your elbows and place the back of your hands against the wall at shoulder height.

Perform each rep following these rules:

• Slide your hands up the wall as high as you can without arching your back
• Keep every part of your body pressed against the wall at all times
• Pause for 1 second at the highest point
• Slowly slide back down to the start position

Do this exercise every single day if you sit at a desk for work. Even 2 sets of 10 reps will undo most of the posture damage from 8 hours of sitting. You can add light resistance bands around your wrists once this gets too easy.

7. Single Arm Cable Face Pull

Working one arm at a time lets you fix imbalances and get a deeper range of motion than the standard two arm face pull. Most people have one rear delt that is 15-20% weaker than the other, and this variation will even that out very quickly.

Set the cable pulley to eye level, attach a single handle. Stand sideways to the cable, grab the handle with your far hand. Pull back towards your temple, keeping your elbow high and wide. Don’t twist your torso as you pull.

Always do your weaker side first, then match the number of reps on your stronger side. Never do extra reps on your strong side, this will only make the imbalance worse over time.

Program this as 3 sets of 12 reps per side, with 60 seconds rest between sides. You will notice a difference in your shoulder symmetry after just 4 weeks of adding this to your routine.

8. Wide Grip Kettlebell High Pull

This more dynamic alternative builds power and endurance at the same time. It’s the only option on this list that will also get your heart rate up, making it perfect for circuit training or full body workouts.

Place a light kettlebell on the floor between your feet. Bend over at the hips, grab the handle with both hands using a very wide overhand grip. Keep your back flat and knees slightly bent.

Rep Range	Best Use Case
8-10 reps	Strength building
15-20 reps	Muscle growth
25+ reps	Conditioning circuits

Never swing the kettlebell with your arms. All power should come from driving your hips forward and spreading your elbows wide as you pull. This is not a deadlift, focus on pulling high to your chest level.

9. Dumbbell External Rotation

This is the most joint friendly alternative on the entire list. It specifically targets the tiny rotator cuff muscles that support your shoulder, making it perfect for warm ups or active recovery days.

Hold a light dumbbell in one hand, bend your elbow 90 degrees, and keep your elbow pressed tight against your side. Rotate your forearm outwards away from your body, keeping your elbow in place the entire time.

Most people make the mistake of using too much weight here. Even very strong lifters only need 2.5lb to 5lb dumbbells for this exercise. Any heavier and you will start using other muscles to move the weight.

Do 2 sets of 15 reps per side before every upper body workout. This will reduce your risk of shoulder injury by nearly 50% according to sports medicine research.

Every one of these 9 Alternatives for Face Pull will deliver the shoulder health, posture correction and rear delt growth you want, no matter where you train or what equipment you have. You don’t need to stick to just one either. Rotate between different variations every week to keep your muscles adapting and avoid training plateaus. The most important thing is that you actually do this work, not skip it just because your usual cable station is busy.

Next time you head to the gym or set up your home workout, pick one of these alternatives and add it to the end of your session. Try it consistently for two weeks, and you will notice less shoulder pain, better posture, and more stable shoulders on every other exercise you do. Don’t wait for the perfect setup - start working on your rear delts today.