Also known as: face pull, resistance band facepull, band rear delt pull, rear delt pull, band facepulls

What is Band Face Pull?

The Band Face Pull is an easy resistance-band pulling exercise that targets the shoulders, especially the rear deltoids and upper back, to improve posture and scapular control. It’s suitable for beginners and emphasizes shoulder retraction, external rotation, and controlled pulling mechanics.

How to Do Band Face Pull

  1. Anchor the band: Wrap and secure the band at face height around a sturdy post or rack; check for tears and ensure the anchor won't slip under tension.
  2. Grip the band: Hold the band with an overhand grip, thumbs facing you and hands shoulder-width apart. Keep a soft bend in the elbows before pulling.
  3. Set your stance: Stand tall with a slight forward lean, feet hip-width, core braced and shoulders relaxed; maintain a neutral neck and eyes toward the anchor.
  4. Retract then pull: Begin with scapular retraction, then bend the elbows and drive upper arms parallel to the floor while pulling the band toward your face.
  5. Control the return: Slowly extend the arms while maintaining scapular control; avoid letting the shoulders round forward. Use steady reps and stop if you feel pain.

Muscle Groups

Shoulders

Description

Start by wrapping the band around a pillar or squat rack at face level, or slightly above or below if you are looking to diversify the angle. The farther you stand away from the anchor, the harder the movement will be.

Grasp the resistance band with an overhand grip.

Stand upright with a very slight forward lean in your torso and your arms outstretched in front of you. Pull the band back towards your face by first retracting your shoulders and then following with the elbows. Keep your upper arm parallel to the floor.

Repeat for the required amount of repetitions.
Movement Group: Pull
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of band face pulls?

Band face pulls strengthen the rear deltoids, upper back, and rotator cuff to improve shoulder stability, posture, and scapular control. They help balance pressing work, reduce injury risk, and are useful for rehabilitation, warm-ups, or improving pulling mechanics.

What common mistakes should I avoid when doing face pulls?

Common mistakes include using too much band tension, shrugging the shoulders, letting elbows drop below parallel, and performing fast uncontrolled reps. Prioritize scapular retraction, external rotation, and a slow controlled tempo with appropriate resistance.

How can I progress or regress the band face pull?

Progress by increasing band resistance, standing farther from the anchor, or doing single-arm face pulls. Regress with lighter bands, a more upright stance, or substitute band pull-aparts and prone Y raises. Cable face pulls and seated rows are equipment alternatives.