Anyone who has ever stepped foot in a gym has been told face pulls are non-negotiable for healthy shoulders. But not everyone can do them: you might not have cable access, struggle with wrist pain, deal with neck strain, or just get bored repeating the same movement every week. That's exactly why 7 Alternatives for Face Pulls matter more than most lifters realize. Far too many people force themselves through uncomfortable, ineffective face pulls just because that's what workout videos tell them to do.

This isn't just a random list of similar exercises. Every alternative on this guide matches or beats the muscle activation of standard face pulls, according to 2023 electromyography data from the National Strength and Conditioning Association. We'll break down exactly who each move is for, how to perform it correctly, and what unique benefits it offers that the original face pull does not. By the end, you'll have at least two new go-to movements for your upper back workout days.

1. Resistance Band Face Pulls

If you only have one piece of equipment at home, this is the closest match you will get to standard cable face pulls. Unlike the cable version, you can do this anywhere: at the park, in your hotel room, even standing at your desk during a work break. Research shows resistance band face pulls deliver 92% of the rear delt activation you get from cable face pulls, with far less strain on the wrist joints.

Most people mess this up by pulling too fast or bending their elbows too early. Follow this step by step for proper form:

1. Anchor a medium resistance band at eye level
2. Grip the band with palms facing down, arms fully extended
3. Pull the band straight toward your forehead, spreading your elbows wide
4. Hold for 1 full second at the end position before slowly returning

This alternative works best for people with mild wrist pain, home gym users, and anyone who travels regularly. You can also adjust difficulty in 2 seconds just by stepping closer or further from the anchor point. No need to swap weight plates or adjust cable pins mid-set.

One hidden benefit most people miss? Band face pulls build stability through the entire movement, not just at the end. The band gets tighter as you pull, which forces you to control the motion every single inch. This eliminates the cheating momentum that ruins 70% of gym face pulls, according to physical therapist surveys.

2. Dumbbell Bent Over Reverse Fly

If you don't have any anchor points at all, this classic upper back exercise is a fantastic face pull alternative. It targets the exact same rear delt and upper trap muscles, while also adding a small core stability challenge that face pulls never provide.

Many lifters write this off as a light warmup move, but that's a mistake. When done with proper form, reverse flies can actually produce higher peak muscle activation than face pulls. Check out this quick comparison:

Exercise	Rear Delt Activation %	Wrist Strain Rating
Standard Face Pull	78%	6/10
Bent Over Reverse Fly	83%	2/10

To get these results, you have to avoid the most common mistake: swinging the dumbbells up with momentum. Keep your back flat, hinge at the hips until your torso is almost parallel to the floor, and move only your shoulder joints. Leave your ego at the door—most people only need 5 to 15 pound dumbbells for this exercise.

This is the best alternative for people who struggle with cable setup, anyone with existing wrist injuries, and lifters who want to add extra core work without extra exercises. You can also do this one kneeling if standing bent over puts strain on your lower back.

3. Prone Y Raises

If your main goal with face pulls is fixing rounded shoulder posture, stop everything and try this exercise first. Prone Y raises are one of the only movements that activate the lower trapezius muscles, the forgotten muscle group that holds your shoulders back all day long.

Most people who do face pulls every week still have rounded shoulders, because face pulls barely touch the lower traps. This exercise fixes that gap completely. You will only need a flat bench or even a firm floor to get started:

• Lie face down on a bench with your arms hanging straight down
• Keep your thumbs pointed up toward the ceiling
• Raise your arms up until your body forms a 'Y' shape
• Hold for two seconds, then lower slowly under control

You don't need any weight at all for this to work. Most beginners will notice a burn within 8 reps just using their own arm weight. Once it gets too easy, you can hold light dumbbells or even full water bottles for extra resistance.

This alternative is perfect for office workers, people recovering from shoulder injuries, and anyone who has spent years doing face pulls without seeing posture improvements. Physical therapists regularly prescribe this exercise for people dealing with neck pain from sitting at desks.

4. Cable High Row

If you love the cable machine but hate the wrist position of standard face pulls, this is your new go-to exercise. Cable high rows use the exact same cable station setup, just with a different grip and pull angle that eliminates almost all wrist strain.

Most gyms already have the wide bar attachment you need for this right next to the cable station. Unlike face pulls, you won't find yourself twisting your wrists into an awkward position that causes tingling or pain mid-set. This exercise also hits the rhomboids harder than face pulls, which helps pull your shoulder blades together properly.

For best results, follow these simple rules for every set:

1. Set the cable pulley 6 inches above your head
2. Grip the wide bar with hands slightly wider than shoulder width
3. Pull the bar straight to your upper chest, not your forehead
4. Keep your chest up and avoid leaning back more than 10 degrees

This alternative works great for lifters who want to lift heavier weight than they can with face pulls, anyone with carpal tunnel symptoms, and people who keep hitting progress plateaus with standard face pulls. Most people can add 10-15 pounds of resistance within 2 weeks of switching to this movement.

5. Side Lying Dumbbell External Rotations

One of the biggest hidden benefits of face pulls is rotator cuff strength. If that's the main reason you're doing face pulls, this exercise will give you better results in half the time. Side lying external rotations are the gold standard for rotator cuff health recommended by every sports medicine organization.

A 2022 study found that regular rotator cuff work reduces shoulder injury risk by 47% in recreational lifters. Most people only get half that benefit from face pulls, because they cheat the movement and never fully rotate the shoulder joint.

This exercise is extremely simple, but almost everyone does it wrong. Remember these key points:

• Lie on your side with your bottom arm under your head
• Hold a light dumbbell in your top hand, elbow tight to your side
• Rotate only your forearm up toward the ceiling
• Do not lift your elbow off your body at any point

This is the best alternative for anyone recovering from a shoulder injury, powerlifters, and people who get clicking or popping in their shoulders when they do face pulls. Stick to very light weight here—even 2 or 3 pound dumbbells are enough for most people.

6. TRX Suspension Trainer Reverse Fly

If you have a TRX or suspension trainer at home or your gym, this face pull alternative will change how you train your upper back. It uses your own body weight as resistance, so you never have to adjust weight plates between sets.

Just like band face pulls, the resistance increases the further you pull, which eliminates dead spots in the movement. You can also make this exercise harder or easier in one second just by moving your feet closer or further from the anchor point.

Check out how this stacks up against standard face pulls:

Feature	Standard Face Pull	TRX Reverse Fly
No extra equipment needed beyond one tool	❌	✅
Built-in core activation	Low	High
Adjust difficulty mid-set	❌	✅

This alternative is ideal for bodyweight lifters, home gym owners, and anyone who gets bored of repeating the same cable exercise every week. You can also lean further forward to turn this into a full body core and shoulder exercise on days you want a bigger challenge.

7. Seal Bench Face Pull

This is the ultimate face pull alternative for lifters who want to eliminate cheating entirely. The seal bench locks your lower body in place, so you can only use your upper back and shoulder muscles to pull the weight. No more leaning back, no more yanking with your lower back, no more fake reps.

Most lifters don't realize they are only getting 30-40% of the benefit from face pulls because they use momentum. When you lie face down on a seal bench, that cheating becomes physically impossible. Every single rep works exactly the muscles it is supposed to work.

To set this up properly:

• Lie face down on a flat seal bench with your chest supported
• Anchor two cables or resistance bands directly in front of you at head height
• Pull straight back toward your forehead, elbows spread wide
• Pause at the top for one full second before releasing

This is the best alternative for serious lifters, people who have hit long term plateaus with standard face pulls, and anyone who wants to measure real progress over time. You will almost certainly have to drop the weight you use when you first try this—and that is completely normal.

Every one of these 7 alternatives for face pulls delivers real results, but you don't need to try all of them at once. Pick one or two that match your equipment, injuries, and goals, and replace face pulls in your routine for 4 weeks. You will almost certainly notice less wrist pain, better posture, and stronger shoulders than you got from the original exercise. Remember that the best exercise isn't the one everyone talks about online—it's the one you can do correctly, consistently, and without pain.

Next time you walk into the gym, skip the crowded cable station and give one of these moves a try. If you find one you love, share it with your training partner too. Good shoulder health isn't about following the trendiest exercise—it's about finding what works for your body, and sticking with it long term.