Face Pulls vs Rear Delt Flyes: Shoulder Health & Development
Rear deltoid and upper back development is crucial for shoulder health and posture. Face pulls and rear delt flyes are two popular options for targeting these muscles.
Face Pulls
Cable machine with rope attachment
Rear Delt Flyes
Dumbbells, cables, or machine
Head-to-Head Comparison
| Category | Face Pulls | Rear Delt Flyes |
|---|---|---|
Strength Potential | 5/10 | 5/10 |
Muscle Building | 7/10 | 8/10 |
Convenience | 5/10 | 8/10 |
Muscles Worked
Face pulls include external rotation, making them better for rotator cuff health. Rear delt flyes isolate rear delts.
Difficulty
Both are easy to learn. Face pulls require attention to the external rotation component.
Equipment
Face pulls need cables. Rear delt flyes can be done with dumbbells anywhere.
Strength Building
Neither is a strength exercise - both are for muscle development and joint health.
When to Use Each Exercise
Use Face Pulls When...
- Shoulder health and prehab
- Improving posture
- Rotator cuff strengthening
- Balancing pressing volume
Use Rear Delt Flyes When...
- Isolating rear deltoids
- Home workouts with dumbbells
- When cables are unavailable
- Pure rear delt development
Can You Do Both?
Do face pulls for shoulder health and rotator cuff work. Add rear delt flyes for additional isolation and pump.
The Verdict
Face pulls are superior for overall shoulder health due to the external rotation component. Rear delt flyes better isolate the rear delts. Ideally, include both.
Frequently Asked Questions
How often should I do face pulls?
Why are face pulls important?
What angle should I set the cable for face pulls?
Related Comparisons
Ready to Train?
Browse our exercise library for detailed instructions on both exercises.