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Band Face Pull Alternative

12 substitute exercises that target the same muscles

1
Palm Press Back demonstration

Palm Press Back
2
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
3
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
4
Dumbbell Bent-Over Face Pull demonstration

Dumbbell Bent-Over Face Pull
5
Lying Prone W to Y demonstration

Lying Prone W to Y
6
Dumbbell Prone Full Can Exercise demonstration

Dumbbell Prone Full Can Exercise
7
Cable Standing Rear Delt Row (with Rope) demonstration

Cable Standing Rear Delt Row (with Rope)
8
Suspender Face Pull demonstration

Suspender Face Pull
9
Cable One-Arm Lateral Bent-Over demonstration

Cable One-Arm Lateral Bent-Over
10
Floor T Raise demonstration

Floor T Raise
11
Seated Pulse Back Squeeze demonstration

Seated Pulse Back Squeeze
12
Dumbbell Bent-Over Reverse Row demonstration

Dumbbell Bent-Over Reverse Row

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Band Face Pull trains

Primary Deltoid Posterior Trapezius Middle Fibers

Secondary Infraspinatus Rhomboids Teres Minor Trapezius Upper Fibers

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