How to Do the Face Pull

The steps for the Face Pull itself, so you can judge how close each substitute below really is.

Delts, with middle back · Cable · Intermediate · Compound

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. Keep your upper arms parallel to the ground.

The 10 Best Face Pull Alternatives

10 substitutes, ranked by how closely each one matches the Face Pull on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

Play demonstration
1. Cable Kneeling Rear Delt Row (With Rope)
91% match
Delts · Intermediate · Compound
The same equipment, done kneeling instead.
Cable
How to perform it
Attach a rope handle to a low cable pulley and kneel down facing the machine.
Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
Slowly release the tension and return to the starting position.
Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
Primary muscle: delts, the same as the Face Pull
Equipment: a cable, the same as the Face Pull
Body position: kneeling, not standing
2. Cable Rope Rear-delt Rows
88% match
Delts · Intermediate · Compound
Pick this when you want to work the delts with more balance to manage.
Cable
How to perform it
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
Primary muscle: delts, the same as the Face Pull
Equipment: a cable, the same as the Face Pull
Body position: standing, the same as the Face Pull
Balance: harder to stay steady on than the Face Pull
Play demonstration
3. Cable Standing Rear Delt Row (With Rope)
84% match
Delts · Intermediate · Compound
It still works the delts, through a different movement.
Cable
How to perform it
Stand facing a cable machine with your feet shoulder-width apart.
Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
Keep your back straight and your core engaged.
Pull the cable towards your body, squeezing your shoulder blades together.
Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
Primary muscle: delts, the same as the Face Pull
Equipment: a cable, the same as the Face Pull
Body position: standing, the same as the Face Pull
4. Low Pulley Row To Neck
80% match
Shoulders · Intermediate · Compound
A looser match: it uses the same equipment, but it works the shoulders rather than the delts.
Cable
How to perform it
Sit on a low pulley row machine with a rope attachment.
Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.
Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
Primary muscle: shoulders, not delts
Equipment: a cable, the same as the Face Pull
Body position: standing, the same as the Face Pull
5. Upright Barbell Row
80% match
Delts · Intermediate · Compound
A good swap when you have a barbell to work with, and it still works the delts.
Barbell
How to perform it
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
Primary muscle: delts, the same as the Face Pull
Equipment: free weights, not a cable
Body position: standing, the same as the Face Pull
Balance: harder to stay steady on than the Face Pull
6. Cable Rear Delt Row (With Rope)
79% match
Delts · Intermediate · Compound
7. Smith Machine One-arm Upright Row
75% match
Delts · Intermediate · Compound
Pick this when you want to work the delts one side at a time.
Machine
How to perform it
With the bar at thigh level, load an appropriate weight.
Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
After a brief pause, return the weight to the starting position.
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
Primary muscle: delts, the same as the Face Pull
Equipment: a machine, not a cable
Body position: standing, the same as the Face Pull
8. Smith Rear Delt Row
75% match
Delts · Intermediate · Compound
9. Cable Upper Row
75% match
Upper Back · Intermediate · Compound
10. Cable Rear Delt Row (Stirrups)
75% match
Delts · Intermediate · Compound