Face Pull vs Bent Over Lateral Raise
Which one fits your Shoulder workout plan?
Contents
Face Pull works multiple joints at once, Bent Over Lateral Raise isolates — difficulty 2 of 5 vs 3. See which fits your Shoulder day.
Compare the benefits of Face Pull and Bent Over Lateral Raise and pick the one that fits your Shoulder workout.
Face Pull vs Bent Over Lateral Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bent Over Lateral Raise more often — 17,552 sessions compared to 12,306 for Face Pull.
What most people do isn't always what fits you. Face Pull and Bent Over Lateral Raise 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 Bent Over Lateral Raise Differ
| What differs | Face Pull | Bent Over Lateral Raise |
|---|---|---|
| Muscles worked | rear delts, biceps, and traps | rear delts and traps |
| Equipment | a machine | a dumbbell |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 12,306 sessions | 17,552 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 Bent Over Lateral Raise
Bent Over Lateral Raise Muscles Worked: Shoulder
Form
- 1. Slowly lift the dumbbells to shoulder height while keeping your elbows slightly bent.
- 2. With your palms facing down, feel the contraction of the rear shoulder muscles.
- 3. Slowly lower the dumbbells back to the starting position.
- 4. However, do not lower the dumbbells completely; only lower them until your shoulders are relaxed.
Coach's Tips
- Please be careful not to lift the dumbbells higher than shoulder height.
For a full Bent Over Lateral Raise guide with alternatives and benefits, see the Bent Over Lateral Raise exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Face Pull or Bent Over Lateral Raise?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Shoulder, so the choice comes down to the equipment you have and the muscles you want to load.
Do Face Pull and Bent Over Lateral Raise work the same muscles?
Not quite. Face Pull loads rear delts, biceps, and traps, and Bent Over Lateral Raise loads rear delts and traps.
What equipment do Face Pull and Bent Over Lateral Raise need?
Face Pull needs a machine, and Bent Over Lateral Raise needs a dumbbell.
Which is easier to start with?
Face Pull is the easier place to start. Move to Bent Over Lateral Raise once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
