Face Pull vs Rear Delt Fly: Which Is Better?
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.
What's the difference between Face Pull and Rear Delt Fly?
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.
When to choose Face Pull
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.
When to choose Rear Delt Fly
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.
How do Face Pull and Rear Delt Fly compare?
| 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 |
Movement Pattern
Rotator Cuff
Equipment
Shoulder Health
Best For
What muscles do Face Pull and Rear Delt Fly work?
Face Pull
Rear Delt Fly
When should you do Face Pull vs Rear Delt Fly?
Do Face Pull when:
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.
Do Rear Delt Fly when:
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.
Can you do Face Pull and Rear Delt Fly in the same workout?
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.
Who Should Pick Which?
Pick Face Pull if:
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.
Pick Rear Delt Fly if:
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.
Use both if:
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.
Frequently Asked Questions
Is the face pull better than rear delt fly for building muscle?
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.
Can beginners do face pulls or rear delt flyes?
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.
Should I replace rear delt flyes with face pulls?
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.
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Get a Plan That Includes Both
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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