If I'm a Beginner and Only Do Face Pulls for Rear Delts Will They Actually Grow

Yes, Face Pulls Work. But Only for About 12 Weeks.

If you're a beginner and only do face pulls for rear delts, they will absolutely grow for the first 3-4 months, but they will stall hard without adding a second exercise. You've probably seen this exercise everywhere and wondered if it's the one magic bullet for building those rounded, 3D shoulders and fixing your posture. The simple answer is yes, for a little while. As a beginner, your muscles are incredibly sensitive to any new stress. Introducing a targeted exercise like the face pull is a huge shock to your underworked posterior deltoids, and they will respond by growing.

Think of it this way: your rear delts have likely been neglected for years, overpowered by all the pushing movements you do (push-ups, bench press, or even just slouching over a desk). Starting face pulls is like turning on a light in a room that's been dark for a decade. At first, the change is dramatic. You'll feel a pump, you'll establish a mind-muscle connection, and you will see initial development. Doing 3-4 sets of 15-20 reps, two to three times a week, is more than enough stimulus to trigger hypertrophy (muscle growth) when you're starting from zero. But this 'newbie gain' window for a single isolation exercise is finite. After about 12-16 weeks, your body will have fully adapted to that specific movement pattern, and the growth will grind to a halt.

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Why Your Rear Delts Stop Growing (It's Not the Exercise)

The reason your rear delts will stop growing from only doing face pulls isn't because the exercise is bad-it's because of a principle called 'adaptive resistance.' Your body is an efficiency machine. When you challenge it with a new exercise, it adapts by getting stronger and bigger to make that task easier next time. But once it has adapted, it needs a *new* or *greater* challenge to continue adapting. With face pulls, you can only add so much weight before your form breaks down and other muscles, like your upper traps and biceps, take over. You can't progressively overload it forever.

The rear deltoid isn't just one simple muscle; it has fibers that perform several functions, primarily transverse abduction (pulling your arm straight back, like in a reverse fly) and external rotation (rotating your arm outward). Face pulls are fantastic for external rotation and hitting the upper portions of the rear delt and mid-traps, which is crucial for shoulder health and posture. However, they are less effective at loading the transverse abduction function with heavy weight, which is a key driver for overall size. Relying on just one exercise is like trying to build your entire chest with only cable crossovers. It's a great finishing move, but it can't be the whole program. The biggest mistake beginners make is finding one comfortable exercise and doing it forever, wondering why they're stuck after 6 months. Growth doesn't come from comfort; it comes from new, measured challenges.

You now understand the principle: your body adapts and needs new stimulus. But here's the real question: what weight, reps, and sets did you use for face pulls three weeks ago? What about last week? If you can't answer that with an exact number, you're not actually managing your training. You're just exercising and hoping for growth.

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The 6-Month Rear Delt Protocol for Beginners

Stop guessing and follow a structured plan. This protocol will take you from zero to noticeable rear delt development in six months by respecting the principle of progressive overload and adaptation. This is not a 'maybe' plan; this is what works.

Phase 1 (Months 1-3): The Face Pull Foundation

Your only goal for the first 12 weeks is to master the face pull. This is about learning the movement, feeling the target muscle, and building a base.

• Exercise: Cable Face Pull
• Frequency: 2 times per week. Add it to the end of your upper body workouts.
• Sets and Reps: 3 sets of 15-20 reps. The goal here is not lifting heavy; it's perfect form and a strong contraction.
• Weight: Start with a very light weight, like 20-30 pounds on the cable stack. If you can't hold the contraction at the peak of the movement for 2 seconds, the weight is too heavy.
• Execution: Set the rope attachment at eye level. Grab the ropes with an overhand grip, thumbs pointing towards you. Step back. Pull the ropes towards your face, aiming to get your hands on either side of your ears. As you pull, think about pulling the ropes apart and driving your thumbs backward. Squeeze your shoulder blades together. Hold for a 1-2 second count, then slowly return to the start. Do not let your traps shrug up towards your ears.

Phase 2 (Months 4-6): Introduce a Second Movement

After 12 weeks, your body is adapted. Now, we add a second exercise that targets the rear delts differently to create a new stimulus for growth.

• Why: We are adding a pure transverse abduction movement. This allows for heavier weight and targets the bulk of the rear delt fibers more directly than the face pull.
• The New Plan: You will now alternate between two rear delt workouts.
• Workout A (e.g., Monday): Strength Focus
• Exercise: Reverse Pec-Deck Machine or Bent-Over Dumbbell Raise
• Sets and Reps: 4 sets of 10-12 reps. This is your strength and size builder. Focus on moving more weight over time with perfect form.
• Weight: Choose a weight that is challenging for 10-12 reps, leaving only 1-2 reps 'in the tank' at the end of each set.
• Workout B (e.g., Thursday): Health & Pump Focus
• Exercise: Cable Face Pull
• Sets and Reps: 3 sets of 15-20 reps.
• Weight: Keep the weight moderate, focusing on the squeeze and external rotation for shoulder health.

What If I Don't Have a Cable Machine?

No problem. You can use resistance bands. For Phase 1, use a light to medium resistance band anchored to a squat rack or door. Perform the Banded Face Pull with the same high-rep, controlled form. For Phase 2, your strength movement will be the Bent-Over Dumbbell Raise. The principles remain the same: one heavier day, one lighter day.

What to Expect: A Realistic Rear Delt Timeline

Building muscle takes time, especially small muscles like the rear delts. Forget the 30-day transformations you see online. Here is the reality.

• Weeks 1-4: You will feel the muscle working, likely for the first time. The main sensation will be a strong 'pump' during and after your sets. Your posture might feel subtly better as you become more aware of your shoulder position. You will not see any visible growth in the mirror yet. Your entire focus is on mastering the form of the face pull. If you feel it in your biceps or neck, the weight is too heavy or your form is wrong.
• Months 2-3 (Weeks 5-12): This is where the first signs of progress appear. You should have increased the weight on the cable stack by 5-15 pounds from where you started. When you look in the mirror and turn to the side, you might start to see a small, curved shape at the back of your shoulder where it used to be flat. This is the first visible sign of growth. Keep going.
• Months 4-6: If you only did face pulls, this is where you would plateau. Because you've introduced the second, heavier movement (Phase 2), your growth will accelerate. The roundness of the rear delt will become more pronounced, creating a more 'capped' or 3D look. You'll notice your t-shirts fitting better across the shoulders. Progress is now about adding 5 pounds to your Reverse Pec-Deck or dumbbells every 2-3 weeks, or adding one more rep to each set.
• Warning Signs: Progress is not linear, but if you experience consistent pain (not soreness), or if you have to decrease the weight for two weeks in a row, it's a sign to take a deload week. Reduce your volume and intensity by 50% for one week to allow for recovery.

Frequently Asked Questions

Proper Face Pull Form Cues

Set the cable pulley at eye level. Use a rope attachment. Grab the rope with your thumbs pointing back towards you. As you pull, think about pulling the ropes *apart*, not just back. Drive your knuckles backward toward the wall behind you. Finish with your hands by your ears. Squeeze for one second.

Choosing the Right Weight

For face pulls (15-20 reps), the weight should be light enough that you can hold the peak contraction for a full second without your whole body moving. For your heavier exercise like the Reverse Pec-Deck (10-12 reps), choose a weight where the last two reps are a struggle, but still possible with good form.

Face Pulls vs. Reverse Pec-Deck

Face pulls emphasize external rotation and hit the upper/middle traps along with the rear delts, making them superior for posture and shoulder health. The Reverse Pec-Deck isolates the primary function of the rear delt-transverse abduction-allowing you to use heavier weight and drive more overall growth.

Training Frequency for Rear Delts

The rear delts are a small muscle group that recovers quickly. Training them 2-3 times per week with a total of 12-20 sets spread across your workouts is optimal for growth. More is not better; it will just impede recovery.

Can Face Pulls Fix Rounded Shoulders?

They are a critical part of the solution. Face pulls strengthen the weak external rotators and scapular retractors that allow your shoulders to sit back. However, to fully fix rounded shoulders, you must also stretch your tight chest and front delt muscles and strengthen your entire upper back with rows and other pulling movements.