For swimming
For swimming, face pull rates higher on our research criteria: more carry-over to swimming.
Band pull-apart is easier to learn and fit in.
Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
For rear-delt growth, face pull rates well ahead on our research criteria: easier to progress, more of the work on the rear delts.
For racket sports, band pull-apart rates higher on our research criteria: easier to learn and fit in.
For climbing, band pull-apart rates higher on our research criteria: easier to learn and fit in.
For swimming, face pull rates higher on our research criteria: more carry-over to swimming. Band pull-apart is easier to learn and fit in. Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Band pull-apart needs a band, so a home gym covers it. Face pull needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Strong for injury protection in our research rubric.