Face Pull

Muscles worked: Rear delts (assisted by traps).

How to do it

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so.

Coaching cues

The two cues IronPack shows on this exercise's card mid-workout:

Pull to your eyebrows
End with knuckles facing the ceiling

Logging it

IronPack suggests working in the 12 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.

Related exercises

Reverse Fly - rear delts
Reverse Pec Deck - rear delts
Band Pull-Apart - rear delts

Track the face pull properly

IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.

Get IronPack free on the App Store

Free download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.

Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.