The face pull is a popular exercise used to strengthen the upper back muscles and shoulders. It targets the posterior deltoid muscles in the shoulders and the mid and upper back muscles like the rhomboids and rear delts (1). However, not everyone has access to cables and ropes required to perform face pulls.
Luckily, there are many effective face pull alternatives using dumbbells, resistance bands, and bodyweight. These exercises target the same muscles in the upper back and shoulders. Adding them to your routine will build stronger, healthier shoulders and improve posture over time.
Dumbbell Face Pull Alternatives
Dumbbells offer versatility for shoulder and upper back exercises. The following moves mimic a face pull using dumbbells.
1. Dumbbell Reverse Fly
This exercise targets upper back muscles using dumbbells (2). To perform it:
- Hold dumbbells in front of thighs, palms facing inwards
- Hinge at hips to bend torso forward 45-degrees
- Raise arms out to sides until parallel with ground
- Slowly lower back to start
Use lighter weight and higher reps, 15-20 reps per set, to maximize upper back muscle time under tension.
2. Lying Dumbbell Raise
The lying dumbbell raise, also called a lying rear delt raise, lets you target the upper back from a supported position (3).
- Lie face down on a flat bench holding dumbbells
- Keeping arms straight, raise dumbbells to sides until parallel with body
- Slowly lower back to start position
Complete 2-3 sets of 12-15 reps with lighter dumbbell weight.
3. Dumbbell W Raise
The W raise creatively traces the letter “W” with the dumbbells (4).
- Hold dumbbells standing with a neutral spine
- Keeping arms straight, raise arms up and lower out to sides in a ‘W’ shape
- Reverse the movement back to start
Perform 10-15 controlled reps for 2-3 sets.
Resistance Band Alternatives
Resistance bands provide constant pull throughout the range of motion to mimic face pulls.
4. Standing Band Pull-Apart
One of the best resistance band back exercises, the pull-apart works the upper back without equipment (5).
- Hold band extended in front of chest
- Pull hands away to sides, squeezing shoulder blades
- Slowly return band to start position
Aim for 3 sets of 15-20 reps.
5. Face-Pull Band Row
The face-pull row mimics the movement pattern of a cable face pull (6).
- Anchor band at hip level and grip neutral handles
- Pull elbows back, squeezing shoulder blades
- Return to start position with control
Perform 12-15 reps for 2 to 3 sets.
6. Band External Rotation
Simple yet effective, external rotations target the rotator cuffs in the shoulders (7).
- Hold band handles at sides with elbows bent 90-degrees
- Keeping upper arms vertical, rotate forearms out
- Return to hip level
Do 2-3 sets of 12-15 slow, controlled reps.
Bodyweight Alternatives
You can perform face pull alternatives at home or on-the-go with no equipment using bodyweight movements.
7. Wall Slide Stretch
The wall slide stretch engages the upper back muscles using body positioning (8).
- Stand with back against wall, feet shoulder-width apart
- Raise arms overhead to wall’s surface
- Slide arms up overhead while pressing upper back into wall
- Hold for 1-2 seconds
- Slide arms back down
Complete 10-12 reps for 2-3 sets against the wall. Adjust hand position on the wall to increase/decrease difficulty.
8. Face Pull Pose
The face pull pose is an excellent way to stretch the muscles targeted during face pulls (9).
- Sit or stand upright with proper posture
- Bend elbows to 90-degrees and raise hands in line with shoulders
- Grip fingers and ‘pull’ elbows back, squeezing shoulder blades together
- Hold for 30 seconds
- Release arms forward
Perform 2-3 reps of this 30-second upper back stretch.
9. Shoulder Retraction Rows
The shoulder retraction row engages the upper and middle back (10).
- In push-up position, maintain rigid plank form
- Raise one arm up with elbow bent 90-degrees
- Squeeze shoulder blade towards spine
- Slowly return to plank position
- Repeat on opposite arm
Aim for 10-12 controlled reps on each side for 2-3 sets.
Conclusion
Face pulls are excellent for posterior shoulder and upper back development. However, it’s easy to modify them or swap alternatives using dumbbells, bands, or bodyweight. Experiment with form cues that maximize shoulder blade contraction. Over time, you’ll build impressive upper back muscle, strength, and posture.
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