Face Pull Alternatives: Rear Delt Exercises

The best face pull alternative depends on the part of the exercise you want to keep: rear-delt loading, shoulder external rotation, scapular retraction, or simply a low-fatigue upper-back exercise. A cable rear-delt row is the closest gym substitute. A dumbbell external rotation, band pull-apart, or prone Y raise may be more appropriate when you have different equipment or want to isolate a narrower part of the movement.

Face pulls are useful, but they are not a magic shoulder-fix exercise. The rope height, elbow path, load, and the way you move your shoulder blades all change the training effect. Use the options below to match the training goal rather than chasing an identical-looking exercise. If a movement causes sharp pain, numbness, instability, or symptoms that persist, stop and seek individual advice from a qualified clinician.

Face Pull Alternatives at a Glance

The rep ranges are starting points, not rules. The right variation is one you can repeat with a quiet neck, controlled shoulder blades, and no need to swing your torso.

What a Face Pull Actually Trains

A face pull usually uses a cable set around upper-chest or face height. You pull a rope toward your face while the elbows travel out and the hands separate. Depending on the setup, the movement combines shoulder horizontal abduction, external rotation, elbow flexion, and movement of the shoulder blades.

That means “face pull alternative” can describe several different substitutions:[1][2][3]

• Rear-delt substitute: Keep the upper arm moving out and back against resistance.[1][2][3]
• External-rotation substitute: Keep the upper arm relatively stable while the forearm rotates outward.[1][2][3]
• Scapular-retraction substitute: Pull the shoulder blades toward each other under control without shrugging.[1][2][3]
• General upper-back substitute: Use a stable row that trains the rear shoulder and muscles around the shoulder blade.[1][2][3]

No exercise isolates one of these jobs completely. The table helps you decide which feature should receive priority before you choose a setup.

Best Cable Alternatives

1. Cable rear-delt row with external rotation

Set two cable handles or a rope around upper-chest height. Take a staggered stance, brace lightly, and pull toward the upper chest or face while keeping the elbows wide enough to involve the rear delts. At the end of the row, let the hands move slightly apart without forcing a deep rotation. Return slowly.

This is the most direct face pull substitute for a gym because the cable keeps tension through the full repetition and the load is easy to adjust. Use a lighter weight than you would for a conventional seated row. If you have to lean back, shrug, or crane your neck toward the handles, the load is too heavy.

Best for: keeping rear-delt, upper-back, and external-rotation demands in one exercise.[1][2][3]

2. High cable row to the forehead

Attach a rope to a high pulley and row toward your forehead or upper face. Keep the ribs stacked over the pelvis, let the elbows move out, and finish with the hands beside the head rather than behind the neck. Pause briefly, then return the rope under control.

This version keeps the familiar cable path but makes the row the main action. It is a good choice when a strict face pull feels awkward, although it still requires enough shoulder mobility to finish comfortably. Do not pull the rope aggressively into your face or force the hands behind the head.

Best for: a simple cable variation with a clear upper-back and rear-delt focus.[1][2][3]

3. Single-arm cable rear-delt row

Set a pulley around shoulder height and stand side-on or slightly turned toward the stack. Pull one handle across or slightly away from the body with the elbow travelling out, keeping the torso still. Work through a comfortable range, then switch sides.

The one-sided setup lets you adjust the line of pull to your shoulder and may make it easier to notice whether one side is shrugging or rotating the trunk. It also uses less equipment than a rope setup. Keep the load modest; the goal is clean shoulder movement, not a heavy row.

Best for: learning a consistent line of pull or managing left-to-right differences.[1][2][3]

Best Dumbbell Alternatives

4. Chest-supported dumbbell rear-delt row

Set an adjustable bench to a low incline and lie face down with a dumbbell in each hand. Let the arms hang, then pull the weights out and back with a soft bend in the elbows. Stop when the upper arms are roughly in line with the torso or when the rear delts stop doing the work. Lower under control.

The bench removes much of the temptation to swing or extend the lower back. Keep the shoulders away from the ears and do not turn the movement into a high, heavy row. A neutral or slightly pronated hand position usually feels natural; choose the one that lets you move without pinching.

Best for: rear-delt training when you have dumbbells but no cable.[1][2][3]

5. Side-lying dumbbell external rotation

Lie on your side with the working arm on top, elbow bent to about 90 degrees and tucked near your ribs. Hold a very light dumbbell with the forearm across the abdomen. Keeping the elbow in contact with your side, rotate the forearm upward, pause briefly, and lower slowly.

This is a narrower substitute than a face pull: the main goal is shoulder external rotation, not a large row. Use a small range and a very light weight. Do not let the elbow drift away from the ribs or roll the shoulder backward to create extra movement.

Best for: prioritising controlled external rotation with a dumbbell.[1][2][3]

6. Prone dumbbell W raise

Lie face down on a bench or floor with the elbows bent and the hands near the sides of the head, forming a W shape. Lift the hands and elbows slightly while drawing the shoulder blades down and back. Pause, then lower without relaxing into a shrug.

Start with bodyweight. Small dumbbells are enough if you can keep the neck relaxed and the ribs down. This variation challenges the rear shoulder and the muscles that control the shoulder blades, but it is not a replacement for heavy rowing.

Best for: light upper-back and scapular-control work when a bench is available.[1][2][3]

Best Band Alternatives

7. Band pull-apart

Hold a light band at shoulder height with the palms down or facing each other. Pull the hands apart until the band reaches the chest, keeping the ribs from flaring and the shoulders away from the ears. Return slowly rather than allowing the band to snap back.

Band pull-aparts are convenient and easy to perform for higher repetitions. They train the rear delts and upper-back muscles through a horizontal pulling pattern, but they generally do not reproduce the face pull’s end-range external rotation. Use them when the goal is repeatable rear-shoulder and scapular-retraction work. See the band pull-apart guide for full setup, grip-width, and programming detail.

Best for: home training, warm-ups, and higher-repetition upper-back endurance.[1][2][3]

8. Band no-money drill

Anchor a light band in front of you around elbow height, or hold it with both hands near the abdomen if you are using a loop. Keep the elbows close to the sides and rotate the forearms outward while keeping the upper arms still. Return with control.

The “no-money” drill is a practical external-rotation substitute. Because the elbows stay close to the body, it places less emphasis on the rear-delt row than a face pull. Keep the movement small enough that the shoulders do not roll forward or the wrists bend to compensate.

Best for: practising external rotation with the elbows tucked.[1][2][3]

9. Banded high row

Anchor a band at or above face height. Hold the ends with a neutral grip and pull toward the forehead, allowing the hands to separate slightly as the elbows move out. Step closer or farther from the anchor to adjust tension.

This is the closest band-based option to the cable face pull. Band tension rises as the band stretches, so the hardest point may feel different from a cable. Choose an anchor that cannot move, inspect the band for damage, and avoid letting it recoil toward your face.

Best for: reproducing the general face-pull path without a cable stack.[1][2][3]

Best Bodyweight Alternatives

10. Wall slide

Stand with your back against a wall, feet a short distance forward, and elbows bent. Keep the ribs gently down as you slide the forearms and hands upward, then return to the starting position. Move only as high as you can without arching the lower back or shrugging.

Wall slides do not provide the same pulling resistance as a face pull. They are useful for practising shoulder-blade control and upward rotation, especially when loaded exercises feel too demanding. The wall is feedback, not something to force your shoulders against.

Best for: low-load bodyweight practice and shoulder-blade movement.[1][2][3]

11. Prone Y raise

Lie face down on the floor or a low bench with the arms angled overhead in a Y shape. Lift the arms a few centimetres while keeping the neck long, then lower slowly. Think about reaching long through the hands rather than pinching the shoulder blades as hard as possible.

The prone Y raise uses bodyweight to challenge the rear shoulder and the muscles that help control the shoulder blades. It is difficult to load heavily, so progress by improving control, adding a pause, or using very light weights rather than forcing range.

Best for: scapular control and lower-trap assistance without equipment.[1][2][3]

12. Inverted row with an upper-back focus

Set a bar or suspension handle around waist height. Lie underneath, grip the handles, and pull the chest toward them while keeping the body in a straight line. Use a slightly wider grip and stop before the shoulders roll forward.

An inverted row is a much larger exercise than a face pull. It trains the lats, elbow flexors, and trunk as well as the rear delts and upper back. It is therefore a useful bodyweight pulling substitute, but not a small rotator-cuff drill. Raise the bar or bend the knees to make it easier.

Best for: replacing the broader upper-back pulling role rather than the external-rotation role.[1][2][3]

How to Choose the Right Substitute

If you are replacing face pulls because of discomfort, do not simply choose the variation with the same name or elbow path. Try a smaller range, lower load, or a different arm position. Pain that is sharp, worsening, associated with weakness or numbness, or still present outside training deserves individual assessment.

How to Program Face Pull Alternatives

Use one alternative after your main pressing or pulling work, or place it in a warm-up if the load is light and the movement feels better with practice. Two to four sets of 10 to 20 controlled reps is a reasonable starting range for most cable, dumbbell, and band variations. Bodyweight drills may work better for 8 to 15 slow repetitions or short pauses.

Progress gradually. Add a small amount of resistance, a few repetitions, a longer pause, or a more demanding setup only when you can keep the neck relaxed, the ribs controlled, and the shoulder blades moving without a shrug. Keep a couple of technically clean repetitions in reserve rather than turning a small upper-back exercise into a momentum contest.

You do not need several face-pull alternatives in the same session. Pick the one that fills the gap in your programme, then use the progressive-overload planner to track whether the exercise is becoming more repeatable. For broader programme design, compare your choice with our workout splits explained guide or build a schedule with the free workout plan generator.

The Bottom Line

There is no single perfect face pull substitute. Choose a cable or banded high row when you want the closest combined movement, a dumbbell rear-delt row when you need stable rear-shoulder loading, an external-rotation drill when cuff rotation is the priority, or a wall slide and prone raise when scapular control matters most. Good technique, a tolerable range, and gradual progression matter more than reproducing the exact exercise label. If your rear delt exercises keep turning into an upper-back movement instead, see the rear delt exercises guide for the scapular-substitution problem and the cues that fix it.