13. Cable Face Pulls
The face pull is practically the same movement as the upright row, except the pulley is about head level. With the higher pulling angle, your shoulders rotate externally, incorporating the rear delt.
Grab the handle with an overhand grip using a rope or bar attachment. Then step back to put tension on the cable with your arms extended in front of you.
From here, pull your hands towards your forehead by bending at the elbows and squeezing your rear delts. Generally, it’s a good idea to use lighter weight so you can focus on the rear delt without using too many other muscles.
More Cable Shoulder Exercises
Other Compound Shoulder Exercises
You might not have found many exercises on the list so far if you work out at a CrossFit gym or you have a home gym. So here are a couple more compound shoulder exercises you can do with minimal equipment.
14. Kettlebell Shoulder Press
The kettlebell shoulder press resembles a dumbbell press, except the weight rests against your forearms as you hold the handle. You can do this exercise with both arms or one arm at a time, just like the dumbbell version.
15. Handstand Push Ups or Pike Push Ups
Handstand push-ups are essentially an inverted shoulder press using your body as resistance. Doing a free-standing handstand push-up can take months of practice.
But you can start by doing them as pike push-ups with your feet still on the ground. Then work your way up to balancing with your feet on a wall.