Face pulls are a popular exercise that targets the upper back muscles, including the rhomboids, trapezius, and posterior deltoids. They can help improve posture, reduce shoulder pain, and enhance overall upper-body strength. However, if you're unable to perform face pulls due to equipment limitations or other reasons, here are some effective alternatives:

1. Inverted Rows:

• Equipment: Bar or rings suspended from a sturdy structure.
• How to:
  1. Position your body in a straight line with your hands gripping the bar or rings, slightly wider than shoulder-width.
  2. Keep your feet flat on the ground or elevated.
  3. Row your body up towards the bar or rings, squeezing your shoulder blades together at the top.
  4. Pause briefly, then lower back to the starting position.

2. Bent-Over Rows:

• Equipment: Dumbbells or barbells.
• How to:
  1. Stand with feet shoulder-width apart and bend forward at the hips, keeping your back straight.
  2. Hold the dumbbells or barbell with a neutral grip, slightly wider than shoulder-width.
  3. Row the weight up towards your chest, squeezing your shoulder blades together.
  4. Pause briefly, then lower back to the starting position.

3. Dumbbell Pullovers:

• Equipment: Dumbbell.
• How to:
  1. Lie on your back on a bench, holding a dumbbell with both hands above your chest.
  2. Extend your arms overhead, keeping a slight bend in your elbows.
  3. Lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
  4. Pull the dumbbell back up to the starting position, squeezing your upper back muscles.

4. Band Pull-Apart:

• Equipment: Resistance band.
• How to:
  1. Stand with feet shoulder-width apart and hold the resistance band with both hands, slightly wider than shoulder-width.
  2. Extend your arms out in front of you at shoulder height.
  3. Pull your hands apart, squeezing your shoulder blades together.
  4. Pause briefly, then return to the starting position.

Remember: When performing these alternative exercises, it's important to maintain proper form to avoid injuries and maximize their effectiveness. You can also consult with a fitness professional for personalized guidance.

By incorporating these exercises into your workout routine, you can effectively target the same muscle groups as face pulls and achieve similar results.


Note: You can find a wide range of alternative exercises from Best Fitness Alternatives