Add the exercise to your upper body and back days with 4 sets of 10 to 15 reps. Try to start out with low weight, working to maintain posture and form. Return to the starting position, making sure to keep your shoulders up. Face Pull Exercise Muscles Worked Details The face pull works the upper posterior chain muscles which include rhomboids (Upper back), rear deltoids, trapezius, and even the biceps since it’s a pulling movement.Squeeze your shoulder blades together to pull the handles of the rope in toward your face.Keep a strong athletic stance, activating your core and glutes.