Have you ever looked in the mirror and wondered how to build that strong, balanced upper body you see in fitness magazines?
Shoulders that look defined and traps that pop are the dream for many fitness enthusiasts. But achieving that balanced look isn’t just about lifting heavy weights—it’s about choosing the right exercises.
Two of the most popular exercises for targeting these areas are face pulls and shrugs. But which one is better for your goals?
In this article, we’ll break down everything you need to know about these exercises, including how they work, the muscles they target, and when to choose one over the other.
Anatomy and Function of the Shoulders and Traps
To understand why face pulls and shrugs are effective, it’s helpful to know a bit about the muscles they target.
Shoulders (Deltoids)
Your deltoid muscles are made up of three parts:
- Anterior (front): Helps with pushing motions.
- Lateral (side): Creates that wide-shoulder look and assists with lifting your arms outward.
- Posterior (rear): Supports pulling motions and posture.
A well-rounded shoulder workout targets all three heads of the deltoid to improve strength, stability, and aesthetics.
Trapezius (Traps)
The trapezius muscle covers the upper back and neck and has three sections:
- Upper traps: Responsible for shrugging and lifting the shoulders.
- Middle traps: Help pull the shoulder blades together.
- Lower traps: Stabilize the shoulder blades during movement.
Your traps play a huge role in posture, upper body strength, and supporting your shoulders during various exercises.
What are Face Pulls?
Face pulls are a dynamic pulling exercise typically done with a cable machine or resistance bands.
The movement involves pulling the rope attachment toward your face while keeping your elbows high and wide.
To perform a face pull:
- Attach the rope or band to a cable machine or sturdy anchor point.
- Stand facing the weight stack, holding onto the rope with both hands.
- Step back until there is tension on the cable or band.
- Start by bringing your shoulder blades down and together.
- As you continue to pull, bring your elbows out to the sides of your body and toward your face.
- Pause briefly at this position before slowly returning to the starting position.
Muscles Worked
- Posterior deltoids (rear shoulders)
- Rotator cuff muscles
- Trapezius (upper and middle traps)
Benefits of Face Pulls
- Improved posture: Many people have rounded shoulders from sitting too much. Face pulls strengthen the muscles that pull your shoulders back, improving alignment.
- Shoulder health: They target stabilizing muscles, reducing the risk of injury in other exercises.
- Balanced development: They focus on the often-neglected rear delts, helping create a more symmetrical look.
Common Mistakes
- Letting your elbows drop too low during the pull.
- Using momentum instead of controlled movement.
- Standing too far from the machine or band anchor.
Pro Tip: Keep your hands above shoulder level throughout the movement and focus on squeezing your shoulder blades together at the end of the pull.
What are Shrugs?
Shrugs are a simple exercise that involves lifting your shoulders upward as if you’re saying, “I don’t know.” They’re most commonly performed with dumbbells, a barbell, or a trap bar.
To perform a shrug:
- Stand with feet shoulder-width apart, holding a dumbbell or barbell in front of you.
- Keep your arms straight and palms facing the body.
- Relax your shoulders down and back.
- Slowly lift your shoulders up toward your ears, squeezing at the top.
- Lower your shoulders back down to the starting position.
Muscles Worked
- Upper trapezius (primary focus)
- Levator scapulae (muscles at the side of the neck)
Benefits of Shrugs
- Trap hypertrophy: Builds size and strength in the upper traps for that “yoked” look.
- Beginner-friendly: Easy to learn and doesn’t require complex form.
- Accessible: Requires minimal equipment and can be done almost anywhere.
Common Mistakes
- Rolling your shoulders during the movement (it’s unnecessary and can strain your joints).
- Using too much weight, which reduces the range of motion.
Pro Tip: For maximum effectiveness, lift your shoulders straight up as high as you can, pause for a second, and then lower them slowly.
Face Pulls vs. Shrugs: A Comparative Analysis
When deciding between face pulls and shrugs, the choice depends on your goals and the muscles you want to target.
Let’s compare them in detail:
1. Targeted Muscles
Face pulls work the rear delts, traps, and stabilizers like the rotator cuff. Shrugs mainly target the upper traps, making them more focused.
2. Exercise Goals
Choose face pulls if you’re looking to improve posture and shoulder mobility. Go for shrugs if you want to build bigger traps.
3. Range of Motion
Face pulls involve a dynamic pulling motion, while shrugs focus on an isolated upward shoulder movement.
4. Fitness Levels
Face pulls may require a bit more technique, making them better for intermediate to advanced lifters. Shrugs are straightforward and beginner-friendly.
5. Risk of Injury
Face pulls can strain the shoulders if done incorrectly, but they’re generally safe with proper form. Shrugs are low-risk but can lead to muscle imbalances if overused.
Comparison of Face Pulls vs. Shrugs for Strength and Muscle Balance
| Aspect | Face Pulls | Shrugs |
|---|---|---|
| Targeted Muscles | Rear delts, traps, rhomboid | Upper traps |
| Range of Motion | Dynamic pulling motion | Isolated upward shoulder movement |
| Fitness Levels | Intermediate to advanced | Beginner-friendly |
| Risk of Injury | Strain possible with improper form | Low-risk but possible muscle imbalance |
| Equipment Required | Resistance bands or cable machine | Dumbbells or barbell |
For more tips and insights, be sure to check out our comprehensive guide on Face Pull vs. Rear Delt Fly to further enhance your workout routine!
When to Choose Face Pulls
Face pulls are ideal if you:
- Spend a lot of time sitting or hunched over.
- Want to improve posture or shoulder stability.
- Are an athlete who needs balanced shoulder strength for performance.
Example Routine: Include 3 sets of 12–15 reps of face pulls twice a week for better posture and shoulder health.
When to Choose Shrugs
Shrugs are perfect if you:
- Want bigger, stronger traps.
- Prefer simple exercises that don’t require much setup.
- Are adding trap isolation to a workout focused on pulling movements like deadlifts.
Example Routine: Perform 3 sets of 8–12 reps with heavy dumbbells at the end of your workout for optimal results.
Can You Incorporate Both? A Balanced Approach
The best part about face pulls and shrugs is that they complement each other. While face pulls focus on balanced shoulder strength, shrugs are all about building trap size.
Combining both ensures you develop a strong, functional, and aesthetically pleasing upper body.
Sample Weekly Plan
- Day 1: Face pulls (3×15)
- Day 2: Shrugs (3×10)
- Day 4: Face pulls (3×12)
- Day 6: Shrugs (3×8)
Common Questions About Face Pulls and Shrugs
Can face pulls replace shrugs?
Not really. Face pulls target more muscles, but they don’t provide the same level of isolation for the upper traps.
How often should I do these exercises?
Starting with two to three times a week is ideal, but be sure to listen to your body and adjust as needed.
Are there alternatives to face pulls and shrugs?
Yes, there are variations like band face pulls, cable face pulls with a straight bar, and behind-the-neck shrugs. Try different approaches to discover what works best for you.
Discover more tips and tricks in our guide, 10-Minute Shoulder Workouts for Fast Results, and elevate your training routine today!
Conclusion
Both face pulls and shrugs have their place in a well-rounded workout routine. Face pulls are fantastic for improving posture and shoulder health, while shrugs help build those iconic trap muscles.
By incorporating both, you’ll achieve a balanced and strong upper body. Experiment with these exercises and see which works best for your goals!
Ready to Take Your Shoulder and Trap Workouts to the Next Level?
If you’re looking to enhance your upper body strength, improve your posture, or build well-rounded shoulders and traps, having the right guidance makes all the difference.
Whether you’re in Austin or prefer online coaching, we’ve got you covered.
Our personal trainers in Austin specialize in creating customized fitness plans tailored to your goals. From mastering the proper form for exercises like face pulls and shrugs to designing a full-body workout program, we’ll help you achieve results faster and safely.
Not in Austin? No problem! Our online personal training services bring expert advice and motivation straight to you, no matter where you are.