Effective Face Pull Alternatives for Stronger Shoulders

The face pull is a popular exercise used to strengthen the shoulders and improve posture by working the rear deltoids and other external rotator muscles. However, not everyone has access to cables or other equipment necessary to perform face pulls. Luckily, there are several effective face pull alternative exercises that can be done using just bodyweight or basic equipment like resistance bands.

Bodyweight Face Pull Alternatives

Wall Slides

Wall slides are a simple bodyweight exercise that mimic the horizontal pulling motion of face pulls. To perform wall slides:

• Stand with your back against a wall, feet about a foot away from the wall
• Raise your arms straight out to the sides and press the backs of your hands and elbows into the wall behind you
• Keeping contact with the wall, slide your elbows down toward your sides, going only as far as is comfortable
• Slide back up to the start position and repeat

Be sure to keep your shoulders and head against the wall throughout the movement. Do 2-3 sets of 10-15 reps.

Reverse Snow Angels

Lie on your stomach with arms extended straight out to the sides with palms facing up. Keeping arms straight, slowly raise arms off the floor, reaching toward the ceiling. Pause briefly then sweep arms back down to start position in a "snow angel" motion. Do 10-12 reps, 2-3 sets.

Resistance Band Alternatives

Resistance bands allow you to perform horizontal pulling motions similar to the cable face pull. Some good options include:

Banded Face Pulls

Attach a resistance band at head level to a sturdy object behind you. Grip band with both hand, palms facing each other, and walk forward to create tension. Pull band apart out to the sides, driving elbows back and squeezing shoulder blades. Return to start position with control. Aim for 12-15 reps, 2-3 sets.

Lying Y Raises

Lie face down with chest on an exercise mat. Hold a resistance band straight up above your head. Keeping arms straight, raise your arms up in a 'Y' shape, focusing on squeezing the shoulder blades together. Slowly lower back to start position. Complete 10-12 reps, 2-3 sets.

Banded W Raises

Stand on the center of a resistance band with feet about hip-width apart, grasping the two ends of the band in each hand. Start with arms straight out in front of you. Initiate the movement by pulling shoulders back, keeping arms straight. Raise arms up toward ceiling, forming a 'W' shape. Slowly return to start position. Complete 10-15 reps, 2-3 sets.

Be sure to keep good posture and engage your core during any banded moves to get the most benefit. And start with lighter resistance focusing on quality movement before increasing band tension.

Performing face pull alternatives 2-3 times per week, along with overhead presses, rows, and other complementary exercises, will help strengthen the shoulders, improve posture, and reduce risk of injury over time. Consider mixing up the various bodyweight and band face pull alternatives for balanced shoulder development.