Face Pull vs Dumbbell Upright Row
Which one fits your Shoulder workout plan?
Contents
Planfit users log Face Pull more often — 12,306 sessions vs 663. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Face Pull and Dumbbell Upright Row and pick the one that fits your Shoulder workout.
Face Pull vs Dumbbell Upright Row: 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 663 for Dumbbell Upright Row.
What most people do isn't always what fits you. Face Pull and Dumbbell Upright Row 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 Dumbbell Upright Row Differ
| What differs | Face Pull | Dumbbell Upright Row |
|---|---|---|
| Muscles worked | rear delts, biceps, and traps | side delts and traps |
| Equipment | a machine | a dumbbell |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 12,306 sessions | 663 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 Dumbbell Upright Row
Dumbbell Upright Row Muscles Worked: Shoulder
Form
- 1. Lift the dumbbell to shoulder height while keeping it close to your body.
- 2. Slowly return to the starting position.
Coach's Tips
- It's an exercise that can strain the shoulders, so if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
For a full Dumbbell Upright Row guide with alternatives and benefits, see the Dumbbell Upright Row exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Face Pull or Dumbbell Upright Row?
Planfit users log Face Pull more often — 12,306 sessions against 663 for Dumbbell Upright Row. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Face Pull and Dumbbell Upright Row work the same muscles?
Not quite. Face Pull loads rear delts, biceps, and traps, and Dumbbell Upright Row loads side delts and traps.
What equipment do Face Pull and Dumbbell Upright Row need?
Face Pull needs a machine, and Dumbbell Upright Row needs a dumbbell.
Which is easier to start with?
Face Pull is the easier place to start. Move to Dumbbell Upright Row once your form holds up.
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