The Face Pull is a beginner cable cable pull that primarily trains the back and shoulders, with the biceps assisting. It is useful for training the rear delts and upper back with a cable-based pulling pattern.
Primary muscles
back, shoulders
Secondary muscles
biceps
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
back, shoulders
Secondary muscles
biceps
THE MOVEMENT
How to perform
Set a rope attachment around upper-chest to face height and take a stable stance.
Start with the arms extended and shoulders controlled.
Pull the rope toward the face while the elbows travel out and back.
Return slowly until the arms are extended again without letting the shoulders shrug.
IRONYOU / CORE
Core cues
Pull toward face level while keeping the shoulders down and controlled.
Let the elbows travel out rather than pinning them tightly to the sides.
Use a load that lets you finish the rep without leaning back.
STAY SHARP
Common mistakes
Pulling the cable toward the chest instead of face level.
Leaning back to create momentum.
Shrugging the shoulders and losing rear-delt tension.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Face Pull Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Face Pull estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
16.8 kg
22.2 kg
27.6 kg
39 kg
60 kg
18.6 kg
24.6 kg
30.6 kg
43.2 kg
70 kg
20.2 kg
26.8 kg
33.3 kg
47 kg
80 kg
21.7 kg
28.7 kg
35.7 kg
50.4 kg
90 kg
23 kg
30.5 kg
38 kg
53.5 kg
100 kg
24.2 kg
32.1 kg
39.9 kg
56.3 kg
110 kg
25.3 kg
33.5 kg
41.7 kg
58.9 kg
120 kg
26.3 kg
34.8 kg
43.4 kg
61.2 kg
Face Pull Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Face Pull estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
7 kg
9.3 kg
11.5 kg
16.2 kg
50 kg
9.3 kg
12.3 kg
15.4 kg
21.7 kg
60 kg
10.8 kg
14.3 kg
17.8 kg
25 kg
70 kg
11.7 kg
15.5 kg
19.2 kg
27.1 kg
80 kg
12.2 kg
16.2 kg
20.2 kg
28.4 kg
90 kg
12.6 kg
16.7 kg
20.8 kg
29.3 kg
100 kg
12.8 kg
17 kg
21.1 kg
29.8 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Use a lighter or easier version when you need to practice the movement with more control.
Choose an alternative that trains the same primary muscles if this setup is unavailable or uncomfortable.
EARLY ACCESS
Track Face Pull in IronYou.
Keep your last session, progress and next target with you when you train.