Face Pull primarily works the rear delts and upper back. It is categorized as a pull movement and uses Cable machine and Resistance bands.
- Primary muscles
- rear delts and upper back
- Equipment
- Cable machine and Resistance bands
- Movement pattern
- pull
- Catalog difficulty
- 2 of 5
How to do Face Pull
- Pull rope toward your forehead, hands splitting apart
- Aim the elbows high, squeeze the rear delts
Common mistakes
- Using too much weight and turning it into a row
- Letting the elbows drop
Muscles worked
The primary catalog target is rear delts, with upper back also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Band Row
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Band Row · Band Row · Reverse Fly (Dumbbell) · Prone Y Raise · Chest Supported Rear Delt Raise
Put Face Pull into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.