Band Face Pull
Description
The band face pull is a horizontal pulling exercise where you pull a resistance band toward your face, flaring your elbows out and rotating your wrists back. It targets the rear delts, mid traps, and rotator cuff. The band version is highly portable, making it the best warm-up exercise for shoulder health when no cable machine is available.
Muscle Group
Equipment Required
Band Face Pull Instructions
- Anchor a resistance band at roughly face height to a sturdy pole, door frame, or squat rack.
- Grip both ends of the band with an overhand grip. Step back until the band is under tension with arms extended.
- Stand tall with feet shoulder-width apart. Brace your core.
- Pull the band back toward your face by driving your elbows up and out to the sides.
- At the end, your hands should be wide of your ears with thumbs pointing back.
- Squeeze your shoulder blades together hard. Hold for one second.
- Slowly extend your arms forward under control. Maintain band tension throughout.
- Repeat for the desired number of reps. Aim for 15 to 25 reps — this is a high-rep exercise.
Band Face Pull Form & Visual
Band Face Pull Benefits
- Builds the rear delts and rotator cuff for shoulder health
- Highly portable — works with one resistance band anywhere
- Excellent warm-up before pressing exercises
- Improves posture by strengthening the upper back
- Easy to scale by changing band tension
- Can be performed with high frequency for shoulder maintenance
Band Face Pull Muscles Worked
- Posterior deltoid
- Trapezius (middle and lower)
- Rhomboids
- Infraspinatus and teres minor (rotator cuff)
- Forearms and grip
Band Face Pull Variations & Alternatives
- Cable Standing Face Pull
- Dumbbell Bent Over Face Pull
- Band Reverse Fly
- Resistance Band Rear Delt Row
- Band Face Pull with External Rotation
- Band Pull-Apart (simpler variation)
- Seated Band Face Pull
