Band Face Pull
The band face pull is an isolation exercise for the rear shoulder and upper back: with a resistance band anchored at upper-chest or head height, you pull the hands towards the face, elbows wide and high, and finish with the hands beside the ears. It trains the posterior deltoid, trapezius and rhomboids, and is the band version of the cable face pull. It suits beginners and experienced lifters alike as an accessory or warm-up movement.
How to do it
Anchor the band at upper-chest or head height: a door anchor in a closed door, a rig or a post. Hold one end in each hand, palms facing each other, and step back until the band is taut. Pull the hands towards the face, driving the elbows wide and up and turning the hands back so they finish beside the ears. Pause and squeeze, then return under control. Step further back, or use the next band, to make it harder.
Coaching cues
- Elbows wide and up
- Hands by the ears
- Pause at peak
- Controlled return
- Check the band for nicks and anchor it securely
- Keep your face out of the band's line
Why train it
- It gives direct work to the posterior deltoid, trapezius and rhomboids, muscles pressing exercises do not train.
- Turning the hands back at the end of the pull brings in the rotator cuff as a secondary muscle.
- It needs only a band and an anchor, so it works at home, on the road or in a gym without a cable stack.
- Progression is simple: step further from the anchor or use the next band.
Common mistakes
- Letting the elbows drop below shoulder height — drive them wide and up throughout the pull so the rear deltoids do the work.
- Pulling the hands to the chin or neck — finish with the hands beside the ears, turned back.
- Letting the band snap back on the return — return under control, which keeps the muscles working and the band out of your face.
- Skipping the safety check — inspect the band for nicks, confirm the anchor is secure, and keep your face out of the band's line of travel.
Primary: Posterior Deltoid, Trapezius, Rhomboids.
Secondary: Rotator Cuff.
Equipment
Good for
Easier variation
Banded pull-apart — the same rear-delt target with no anchor.
Similar movements
Frequently asked
- What muscles does the band face pull work?
- The primary muscles are the posterior deltoid, trapezius and rhomboids. The rotator cuff works as a secondary muscle as the hands turn back at the end of the pull.
- How many sets and reps should I do for the band face pull?
- Three to four sets of 12–20 reps suits most goals; the movement works well with moderate to higher reps. As a warm-up, two or three lighter sets are enough.
- How do I make the band face pull harder?
- Step further back from the anchor or use the next band. Pausing for a second or two with the hands beside the ears also adds demand without changing the band.
- Can I use the band face pull instead of the cable face pull?
- Yes, as a practical substitute; it mirrors the cable face pull. No study of the band face pull was found, but in a related exercise, the reverse fly, bands activated the rear deltoid slightly less than dumbbells and the stabilising muscles more.
- Where should I anchor the band for a face pull?
- At upper-chest to head height: a door anchor in a closed door, a rig or a solid post. Make sure the anchor cannot move under load, and keep your face out of the band's line in case it slips or breaks.
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