Best Face Pull Alternatives: Build Rear Delts Without a Cable Machine

Face pulls are a go-to exercise for building strong rear delts, improving posture, and protecting your shoulders. But what if you don’t have access to a cable machine or rope? Whether you're training at home, working around equipment limitations, or just need a fresh angle, there are plenty of solid alternatives that can give you the same results—some might even suit your setup better.

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Why Replace Face Pulls?

Face pulls primarily target the rear deltoids, traps, and upper back muscles, while promoting healthy shoulder mechanics. But they require a rope attachment, pulley system, and a specific setup—often out of reach for home gym users. A good substitute should:

• Pull from an upper to mid-angle

• Engage the rear delts and external rotators

• Allow for controlled, high-rep work

Let’s explore top alternatives for every training environment.

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1. Dumbbell Rear Delt Rows

Best for: Home or gym without cables
This move mimics the face pull’s rear delt activation but uses dumbbells. Lean forward slightly and pull the dumbbells out to the sides, elbows flared. Keep the movement slow and deliberate.

Personal Tip: I used this variation heavily during the early pandemic lockdowns when I had nothing but dumbbells. Focusing on the "squeeze" at the top brought out rear delt definition I hadn’t seen in years.

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2. Resistance Band Face Pulls

Best for: At-home replacement
Anchor a looped band at face level—like on a door or squat rack—and perform the same pulling motion as you would on a cable. Bands add variable resistance, which increases tension at the peak contraction.

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3. Reverse Dumbbell Flys

Best for: Simple, no-setup solution
Lie on an incline bench or bend over at the hips and raise dumbbells out to the sides. Reverse flys hit rear delts directly, and slight tweaks in form can emphasize different upper back areas.

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4. Prone Y Raises

Best for: Shoulder health & posture
Lie flat on a bench or mat, arms extended in a "Y" shape, then lift them while keeping your thumbs up. These are more therapeutic than heavy, but they activate the same stabilizer muscles face pulls target.

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5. Seated Cable Rear Delt Rows (Wide Grip)

Best for: Cable gym users seeking variety
If you still have access to a cable machine but not the rope or want to mix things up, use a lat pulldown bar or wide grip attachment and row toward your upper chest. Keep your elbows high to mimic face pull mechanics.

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6. Barbell Face Pulls

Best for: Lifters who prefer barbells
Grip a barbell with a wide grip and pull it toward your face or upper chest while seated or standing. This hits rear delts similarly but requires strict form to avoid cheating with momentum.

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7. Lying Dumbbell Face Pulls

Best for: Isolation without cables
Lie face-down on an incline bench and pull dumbbells toward your face, elbows out. This fixed position removes momentum and lights up your rear delts and rotator cuff.

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8. Cable High Pulls with Handles

Best for: Rope alternatives
If your gym doesn’t have ropes, try dual D-handles. Set the cables high, stand in the middle, and pull each handle toward your ears. It mimics a rope face pull perfectly.

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9. Band Pull-Aparts (Various Angles)

Best for: Shoulder rehab and activation
A simple band can go a long way. Try horizontal, diagonal, and overhead variations to hit the rear delts from multiple angles. Great warm-up or finisher.

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10. Rear Delt Machine or Pec Deck (Reverse)

Best for: Controlled tension
If you're in a gym with machines, reverse flys on the pec deck or a rear delt machine can give you targeted rear delt isolation without needing to worry about setup.

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Final Thoughts

Face pulls are effective, but not irreplaceable. You can build strong, healthy shoulders without a rope or pulley—just choose exercises that let you pull from the right angle and with intent. Whether you're lifting at home or in a busy gym, these alternatives give you control, variety, and solid rear delt gains.

If you’re dealing with shoulder issues, start light, focus on control, and prioritize posture. Sometimes, the best substitute isn’t the flashiest move, but the one you can do consistently and pain-free.