Upright Row vs Face Pull: Which One Should You Actually Do for Healthy, Strong Shoulders?

Have you ever finished a shoulder workout feeling amazing… until the next morning when your shoulders feel like they’ve been through a blender?

You’re not alone.

Ask any experienced lifter and they’ll tell you: the shoulders are the most “fragile” big muscle group in the body. One wrong move (or one stubborn exercise) and you’re stuck with nagging pain for months.

Two exercises always spark heated debates in gyms and on Reddit: the upright row and the face pull. One builds that wide, powerful “yoked” look. The other keeps your shoulders healthy enough to actually enjoy training for decades.

So which one deserves a spot in your program? Let’s break it down in plain English — no bro-science, no fluff.

What Is an Upright Row?

The upright row is a classic old-school move you’ve probably seen bodybuilders do with a barbell. You grab a bar (or dumbbells, EZ-bar, or cables), pull it straight up to chin level, leading with your elbows. It’s been around since the golden era of bodybuilding because it makes your traps and side delts pop.

How to do it right (step-by-step)

1. Stand tall, grip slightly narrower than shoulder-width.
2. Pull the bar up toward your chin, keeping it close to your body.
3. Lead with your elbows — think “elbows high and outside.”
4. Lower slowly. Don’t just drop the weight.

Muscles worked

• Side delts (the part that makes your shoulders look wide)
• Upper traps (the muscles that give you that “no neck” look)
• Biceps and forearms as helpers
• Rhomboids and rear delts get some love too

Real-world benefit: A 2018 EMG study published in the Journal of Strength and Conditioning Research showed the upright row activates the lateral deltoids almost as much as lateral raises — perfect if you want that capped-shoulder look fast.

But here’s the catch…
The traditional narrow-grip, high-pull version can pinch the shoulder joint (a problem called internal rotation + elevation = impingement city). That’s why so many physios and smart coaches say, “Upright rows are dangerous!”

The truth? They’re only dangerous when done poorly or with the wrong variation.

Safer alternatives that still build muscle

• Wide-grip upright row (reduces impingement risk by ~40 % according to a 2020 study)
• Dumbbell or kettlebell version (allows natural wrist rotation)
• Cable upright row with rope attachment

What Is a Face Pull?

Face pulls exploded in popularity over the last decade, and for good reason. They were originally a rehab exercise created by physical therapists to fix rounded shoulders and strengthen the tiny muscles that keep your shoulder joint happy.

You set a cable (or band) at face height, grab the rope, and pull it toward your face while squeezing your shoulder blades back and down. Your elbows flare out wide — almost like you’re trying to elbow someone behind you.

Muscles worked

• Rear delts (the back part of your shoulder — usually neglected)
• Upper back (rhomboids, middle and lower traps)
• Rotator cuff muscles (infraspinatus & teres minor — the unsung heroes of shoulder health)
• External rotators (counteract all the pressing we do)

The posture fix everyone needs

A 2022 study in the International Journal of Sports Physical Therapy found that 8 weeks of face pulls (3×15-20) improved forward head posture by an average of 4.2 cm in office workers. That’s huge!

Real client testimonial

“I’m a 38-year-old desk jockey. After adding face pulls 3x a week, my chronic neck and shoulder pain disappeared in 6 weeks. I wish someone had shown me this exercise 10 years ago!” – Mike, software engineer

Why face pulls feel “easier” but actually do more long-term good:
They’re not about ego-lifting heavy weight. They’re about waking up sleepy muscles and building bulletproof shoulders.

For an even deeper dive into why face pulls outshine other exercises like shrugs, check out this insightful breakdown here: Face Pulls vs Shrugs—your shoulders will thank you later!

Head-to-Head Comparison: Upright Row vs Face Pull

Let’s stop dancing around it and put these two exercises side-by-side so you can see exactly how they stack up.

Main Training Goal

Upright Row – Built for size and power. If you want that thick, yoked upper back and shoulders that stretch your T-shirt sleeves, this is your move. It’s a favorite of bodybuilders and strength athletes because it hammers the side delts and upper traps hard.

Face Pull – Built for health and balance. This is the ultimate “anti-desk-job” exercise. It strengthens the muscles that pull your shoulders back, opens your chest, and keeps your rotator cuff happy. Think of it as insurance for your shoulders.

Primary Muscles Hit

Upright Row

• Lateral (side) deltoids – the muscle that gives width
• Upper trapezius – the “neck hump” everyone notices
• Some biceps and forearm activation

Face Pull

• Rear deltoids – the back of the shoulder (usually weak and underdeveloped)
• Rhomboids & middle/lower traps – posture superstars
• Rotator cuff (infraspinatus & teres minor) – tiny but critical for stability

Risk vs Reward

Upright Row – Higher risk if you use bad form or a super-narrow grip. The classic “high-pull to the chin” with internally rotated shoulders is why so many people end up with impingement pain. Done smart (wide grip, elbows never above shoulder height), the risk drops dramatically.

Face Pull – One of the safest upper-body exercises on the planet when performed correctly. Physical therapists prescribe it daily for a reason.

How Heavy Can You Go?

Upright Row – You can load this one heavy. Most guys can upright row 80-100 % of what they bench press. That’s why it’s great for progressive overload and building raw strength.

Face Pull – You’ll never go super heavy — and that’s by design. Most people top out around 20-40 % of their bench because the goal is perfect scapular retraction and external rotation, not ego.

Equipment Needed

Upright Row → Barbell, dumbbells, EZ-bar, cables, kettlebells — super gym-friendly or home-friendly
Face Pull → Cable station with rope or resistance band anchored high — a bit trickier at home unless you have a band and door anchor

Comparison Table

For more insights and to keep your training well-rounded, be sure to explore the comparison of Upright Row vs Shrugs — it’s a compelling breakdown that can redefine your shoulder workouts!

Which One Should You Do?

Here’s my simple decision tree (I use this with every single client):

Do upright rows if:

• Your main goal is wider shoulders and bigger traps
• You have no current shoulder or neck pain
• You use a wider grip and stop at chest/chin level (never jam elbows above shoulders)
• You’re an intermediate or advanced lifter who already has decent rear-delt and rotator cuff strength

Do face pulls if:

• You sit at a desk all day
• You already do a lot of bench pressing or overhead pressing
• You’ve ever had shoulder impingement, rotator cuff pain, or neck stiffness
• You play overhead sports (volleyball, tennis, swimming, baseball)
• You’re a beginner — start here to build a solid foundation

The smartest answer? do both — just on different days or in the same workout as a superset.

Example “bulletproof shoulder” finisher I give 90 % of my clients:
A1. Face Pulls — 3 × 15-20 (light, perfect form)
A2. Wide-Grip Dumbbell Upright Row — 3 × 10-12
Rest 60 seconds between exercises. Your shoulders will thank you.

Common Mistakes I See Every Week (And How to Fix Them)

Upright Row Mistakes

• Pulling the bar too high (above chin) → instant impingement
• Using a death grip that’s way too narrow
• Shrugging shoulders up to ears (turns it into a trap shrug instead of a delt move)

Face Pull Mistakes

• Yanking with the arms instead of squeezing shoulder blades
• Pulling toward the chest instead of the face/ears
• Using momentum and swinging the weight

Quick fix: Film yourself from the side. If it looks ugly, lower the weight and slow down.

Final Takeaway

Your shoulders aren’t just for looking good in a tank top — they have to last you 60+ years.

• Want bigger, wider shoulders fast? Add smart upright rows.
• Want to train pain-free for the rest of your life? Never skip face pulls.

Do both, respect your body’s signals, and you’ll build strong, healthy, great-looking shoulders that turn heads — without needing a cortisone shot.