Face Pull Alternatives: Rear Delts and External Rotation

Selection criteria

• Which component it trains. Rear-delt abduction, external rotation, or both.
• Equipment. Band, cable, or dumbbells and a bench.
• Load control. These muscles respond well to modest loads moved with control, so small increments matter.

Option	Rear-delt abduction	External rotation	Equipment	Tradeoff
Band face pull	Yes	Yes	Band and anchor	Tension peaks at the end range
Cable rear-delt fly	Yes	No	Cable station	Needs a cable setup
Chest-supported dumbbell rear-delt fly	Yes	No	Incline bench, dumbbells	Resistance is light at the start of the rep
Light band or cable external rotation	No	Yes	Light band or cable	Very light loads only

How to perform each option

Band face pull

1. Anchor a band around head height and hold an end in each hand.
2. Step back until there is tension.
3. Pull toward your face with elbows high and wide, finishing by rotating the hands back so the knuckles point up and behind you.
4. Return slowly. Keep the ribs down so the lower back does not arch.

Cable rear-delt fly

1. Set two pulleys at shoulder height and cross the cables, holding the left cable in the right hand and the right cable in the left.
2. With a soft bend in the elbows, sweep the arms out and back until they line up with your body.
3. Return under control without shrugging.

Chest-supported dumbbell rear-delt fly

1. Lie face down on a bench set to a low incline with a dumbbell in each hand.
2. Raise the arms out to the sides with a slight elbow bend, leading with the elbows.
3. Lower slowly. The bench limits torso movement. Start with light dumbbells and keep the movement controlled.

Light band or cable external rotation

1. Stand side-on to an anchor at elbow height, elbow bent 90 degrees and tucked against your side. A rolled towel between elbow and torso helps keep it there.
2. Rotate the forearm outward, away from your body, without letting the elbow drift.
3. Return slowly. Use a load you can move smoothly for 12 to 20 reps.

Example pairing

Exercise	Sets x reps
Chest-supported or cable rear-delt fly	3 x 12 to 20
Light band or cable external rotation	2 x 12 to 20 per arm

Start light. If your shoulders begin to shrug, the elbow drifts off your side, or the range shortens, end the set. Add reps first, then move to the next band or weight increment. The progressive overload planner can help plan load and rep increases. Record completed sets separately.

Related pages

The exercise alternative finder filters substitutes by the equipment you have. If you are reworking a whole back day, see lat pulldown alternatives as well.

FAQ

Is a reverse pec deck the same as a face pull?

It trains the rear delts much like a rear-delt fly, but it lacks the external rotation at the finish, so it covers only one half of the face pull.

Do I need separate external rotation work?

It depends on your program and goals. A face pull includes it, so if you swap to a rear-delt fly alone, adding a light rotation exercise keeps that component in your training.

Which grip should I use on a band face pull?

Palms facing each other or palms down both work. Choose the one that lets you finish the rotation without your elbows dropping.