Include both. Face pulls should be in every program for shoulder health and external rotation work. Add rear delt flyes when you need more direct rear delt isolation for aesthetics or balance.
Face pulls involve more external rotation for shoulder health, while rear delt flyes isolate the rear delts more directly. Both are essential for balanced shoulders.
Choose face pulls when you want to work external rotation for shoulder health, improve posture, and train rear delts with rotator cuff involvement. Face pulls are excellent for shoulder balance and injury prevention.
Choose rear delt flyes when you want pure rear deltoid isolation, need to address rear delt weakness, or prefer the horizontal abduction movement pattern. Flyes target rear delts without rotator cuff emphasis.
| Category | Face Pull | Rear Delt Fly |
|---|---|---|
| Movement Pattern | Pull to face + external rotation | Pure horizontal abduction |
| Rotator Cuff | High involvement | Minimal involvement |
| Equipment | Cable/rope required | Dumbbells or cables |
| Shoulder Health | Excellent for posture | Good rear delt work |
| Best For | Shoulder balance, health | Rear delt isolation |
Choose face pulls when you want to work external rotation for shoulder health, improve posture, and train rear delts with rotator cuff involvement. Face pulls are excellent for shoulder balance and injury prevention. For programming, Face Pull works well for 12-20 reps for muscle growth or 10-12 reps for strength development.
Choose rear delt flyes when you want pure rear deltoid isolation, need to address rear delt weakness, or prefer the horizontal abduction movement pattern. Flyes target rear delts without rotator cuff emphasis. For programming, Rear Delt Fly is typically performed for 12-15 reps for hypertrophy or 8-10 reps for strength.
Face pulls as a warm-up or finisher on pressing days (3x15-20, light weight, focus on external rotation). Rear delt flyes on back or pull days (3x12-15) for direct rear delt work. Face pulls can be done daily at light weights for shoulder health maintenance.
You want to improve shoulder health and posture. You need external rotation work for rotator cuff strength. You have desk posture or bench-heavy programming causing internal rotation.
You want pure rear delt isolation without rotator cuff involvement. You have well-developed shoulder health but weak rear delts. You prefer the simple horizontal abduction pattern.
You want complete rear shoulder development and long-term shoulder health. Face pulls for health and external rotation, rear delt flyes for isolation. Most lifters should include both.
Face pulls and rear delt flyes both build rear delt muscle. Rear delt flyes provide more direct isolation. Face pulls involve rotator cuff and improve shoulder health. For rear delt size and shoulder health, include both exercises.
Beginners can start with both exercises using light weight. Face pulls require rope attachment and proper external rotation technique. Rear delt flyes are simpler to execute. Learn both movements for shoulder balance.
Replacing rear delt flyes with face pulls is valid because face pulls work rear delts while adding shoulder health benefits. However, rear delt flyes provide more direct isolation. Consider including both for complete training.
Barbell squats build more total-body strength and functional fitness, while leg press allows heavier quad loading with less technical demand. Choose based on your goals and mobility.
Both squats and deadlifts are essential for complete strength development. Squats prioritize quads while deadlifts emphasize the posterior chain. Include both for optimal results.
Dumbbell bench press offers greater range of motion and muscle balance, while barbell bench press allows heavier loads for strength. Use both for optimal chest development.
Romanian deadlifts isolate hamstrings with constant tension, while conventional deadlifts build total-body pulling strength. Use both for complete posterior chain development.
Both Face Pull and Rear Delt Fly appear in our shoulders training plans. MySetPlan programs the right exercises for your goals with proper sets, reps, and progressive overload.
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