Face Pull vs Behind Neck Press
Maximizing Your Shoulder Workout Plan
Contents
Planfit users log Face Pull more often — 12,306 sessions vs 466. Compare Shoulder form, muscles worked, and when to use each.
Customize Your Shoulder Workout: Explore the Benefits of Face Pull and Behind Neck Press for Better Comparison.
Planfit Users' Choice about Face Pull vs Behind Neck Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Face Pull more often — 12,306 sessions compared to 466 for Behind Neck Press.
Popularity is not the whole answer. Face Pull and Behind Neck Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Face Pull and Behind Neck Press Differ
| What differs | Face Pull | Behind Neck Press |
|---|---|---|
| Muscles worked | rear delts, biceps, and traps | front delts, side delts, and triceps |
| Equipment | a machine | a barbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 12,306 sessions | 466 sessions |
How to 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 Comment
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
If you want to know a detailed guide to Face Pull, alternative exercises, and its benefits, check it out here. Check out the Face Pull Guide page of our blog!
How to Behind Neck Press
Behind Neck Press muscles worked: Shoulder
Form
- 1. Please lift the barbell above your head.
- 2. Slowly return to the starting position.
Coach's Comment
- Since this exercise can put strain on the shoulders, if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
If you want to know a detailed guide to Behind Neck Press, alternative exercises, and its benefits, check it out here. Check out the Behind Neck Press Guide page of our blog!
Frequently Asked Questions
Which is better for Shoulder, Face Pull or Behind Neck Press?
Planfit users log Face Pull more often — 12,306 sessions against 466 for Behind Neck 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 Behind Neck Press work the same muscles?
Not quite. Face Pull loads rear delts, biceps, and traps, and Behind Neck Press loads front delts, side delts, and triceps.
What equipment do Face Pull and Behind Neck Press need?
Face Pull needs a machine, and Behind Neck Press needs a barbell.
Which is easier to start with?
Face Pull is the easier place to start. Move to Behind Neck Press once your form holds up.
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