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Resistance Band Face Pull
A horizontal pull with a resistance band targeting rear deltoids, rhomboids, and mid traps to build shoulder stability and improve posture; ideal for countering pushing imbalances.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lats, Biceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lats
5/10Teres Major
Biceps
4/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a looped resistance band at face height to a sturdy point. Stand facing it with feet shoulder-width apart, grasp band ends with overhand grip, and extend arms forward under tension.
- Retract shoulder blades and pull band toward face, leading with elbows high and wide.
- Externally rotate shoulders so thumbs point to ears, forming a 'W' shape.
- Squeeze shoulder blades together at peak contraction.
- Hold briefly, then slowly extend arms back to start.
- Resist band tension throughout return.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze blades together
- Keep shoulders down
- Thumbs to ears
- Control the return
Breathing
Inhale as you extend arms forward; exhale as you pull and squeeze.
Tempo
2-1-2
Range of Motion
Extend arms fully forward to start; pull until hands reach forehead level with elbows at shoulder height and external rotation.
Safety
Safety Notes
- Inspect band for damage before use
- Secure anchor firmly
- Avoid if shoulder pain during external rotation
- Maintain neutral spine
- Stop if numbness occurs
- Use lighter band to prioritize form
Spotting
Not required; bands provide variable resistance without need for spotter.
Common Mistakes
- Shrugging shoulders up
- Using momentum to jerk
- Pulling band directly to face
- Leaning back excessively
- Poor grip causing slip
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
- Neck strain
Flexibility Needed
- Shoulder external rotation
- Scapular mobility
Build Up First
- Basic pulling technique
- Stable posture
Also known as
Banded Face Pull, Band Face Pull, Face Pull with Band
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