How to do the Band Face Pull
Primary: Rear Delts, Upper Back · also works Traps. Also called: resistance band face pull.
Step by step
- 1
Anchor a band at about face height and hold an end in each hand with your palms facing down or in.
- 2
Step back until the band is taut with your arms extended.
- 3
Pull the band toward your face, driving your elbows out and back so your hands finish beside your ears.
- 4
Squeeze your shoulder blades, then return slowly.
Coaching cues
- Keep your elbows high
- Pull your shoulder blades together, not up
- Control the band on the way out
Common mistakes
- Pulling toward the chest
- Shrugging the shoulders
- Letting the band yank the arms forward
Sets, reps and where it fits
Muscle
3–4 × 15–25
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 15–25
rest 45–60 s
Band Face Pull alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Band Face Pull work?
Primary: Rear Delts, Upper Back. Secondary: Rear Delts, Upper Back, Traps
How many sets and reps of Band Face Pull should I do?
For muscle: 3–4 sets of 15–25 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Band Face Pull?
Same movement pattern, different equipment: Face Pull, Band Pull-Apart, Rear Delt Fly, Reverse Pec Deck, Reverse Snow Angel, Cable Bent Over Rear Delt Fly.
Is the Band Face Pull good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.