Face Pull vs Reverse Cable Fly
Which one fits your Shoulder workout plan?
Contents
Face Pull works multiple joints at once, Reverse Cable Fly isolates — difficulty 2 of 5 vs 5. See which fits your Shoulder day.
Compare the benefits of Face Pull and Reverse Cable Fly and pick the one that fits your Shoulder workout.
Face Pull vs Reverse Cable Fly: 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 1,771 for Reverse Cable Fly.
What most people do isn't always what fits you. Face Pull and Reverse Cable Fly 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 Reverse Cable Fly Differ
| What differs | Face Pull | Reverse Cable Fly |
|---|---|---|
| Muscles worked | rear delts, biceps, and traps | rear delts and traps |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 12,306 sessions | 1,771 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 Reverse Cable Fly
Reverse Cable Fly Muscles Worked: Shoulder
Form
- 1. Pull the grip to bring your arms beside your body.
- 2. 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 Reverse Cable Fly guide with alternatives and benefits, see the Reverse Cable Fly exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Face Pull or Reverse Cable Fly?
Planfit users log Face Pull more often — 12,306 sessions against 1,771 for Reverse Cable Fly. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Face Pull and Reverse Cable Fly work the same muscles?
Not quite. Face Pull loads rear delts, biceps, and traps, and Reverse Cable Fly loads rear delts and traps.
What equipment do Face Pull and Reverse Cable Fly need?
Face Pull needs a machine, and Reverse Cable Fly needs a machine.
Which is easier to start with?
Face Pull is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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