Face Pull vs Arnold Press
Which one fits your Shoulder workout plan?
Contents
Planfit users log Face Pull more often — 12,306 sessions vs 2,745. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Face Pull and Arnold Press and pick the one that fits your Shoulder workout.
Face Pull vs Arnold Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Face Pull more often — 12,306 sessions compared to 2,745 for Arnold Press.
What most people do isn't always what fits you. Face Pull and Arnold Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Face Pull and Arnold Press Differ
| What differs | Face Pull | Arnold Press |
|---|---|---|
| Muscles worked | rear delts, biceps, and traps | front delts, side delts, and triceps |
| Equipment | a machine | a dumbbell |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 12,306 sessions | 2,745 sessions |
How to Do Face Pull
Face Pull Muscles Worked: Shoulder
Form
- 1. Please pull the grip up towards your ear.
- 2. When pulling, make sure not to excessively fold your scapula.
- 3. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
For a full Face Pull guide with alternatives and benefits, see the Face Pull exercise guide.
How to Do Arnold Press
Arnold Press Muscles Worked: Shoulder
Form
- 1. Please lift the dumbbell by rotating it so that your palm faces forward.
- 2. Please lift it without bringing the dumbbell to the center.
- 3. Slowly return to the starting position.
Coach's Tips
- 1. This exercise uses the front deltoids more than a typical shoulder press.
- 2. For those with rotator cuff issues, I recommend the Arnold press over the standard shoulder press.
For a full Arnold Press guide with alternatives and benefits, see the Arnold Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Face Pull or Arnold Press?
Planfit users log Face Pull more often — 12,306 sessions against 2,745 for Arnold Press. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Face Pull and Arnold Press work the same muscles?
Not quite. Face Pull loads rear delts, biceps, and traps, and Arnold Press loads front delts, side delts, and triceps.
What equipment do Face Pull and Arnold Press need?
Face Pull needs a machine, and Arnold Press needs a dumbbell.
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