Face Pull alternatives
If the Face Pull isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.
Which one when
- The equipment is taken or missing. Take the same movement on other equipment — Dumbbells: Bent-Over Dumbbell Rear Delt Fly, Seated Bent-Over Rear Delt Raise; Barbell: Barbell Rear Delt Row.
- Same equipment, different angle or grip. If the movement feels off but the equipment is there — Reverse Pec Deck Fly, Kneeling High Pulley Row, Seated Cable Row, Cable Rope Rear-Delt Row, Cable Rear Delt Fly.
- It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
- Different equipment: Dumbbells instead of Machines and cables.
- Same muscle: Rear delts.
- Same entry bar: 1 of 3.
- Equipment: Machines and cables.
- Same muscle: Rear delts.
- Same entry bar: 1 of 3.
3Kneeling High Pulley Row
- Equipment: Machines and cables.
- Most of the work goes to another group: Back.
- A compound lift: several joints work, so loads tend to be heavier.
- Equipment: Machines and cables.
- Most of the work goes to another group: Back.
- A compound lift: several joints work, so loads tend to be heavier.
- Same entry bar: 1 of 3.
5Barbell Rear Delt Row
- Different equipment: Barbell instead of Machines and cables.
- Same muscle: Rear delts.
6Cable Rope Rear-Delt Row
- Equipment: Machines and cables.
- Same muscle: Rear delts.
7Cable Rear Delt Fly
- Equipment: Machines and cables.
- Same muscle: Rear delts.
8Seated Bent-Over Rear Delt Raise
- Different equipment: Dumbbells instead of Machines and cables.
- Same muscle: Rear delts.
These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.
Swapping in the diary
In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.
Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.
Prefer Telegram? Open the bot — same diary.
Read next
Position photos from the open free-exercise-db.