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Band Face Pull

Step by step instructions, muscle activation and variants for the Band Face Pull.

EasyRear shoulders

About this exercise

A resistance-band exercise that targets the rear deltoids and upper trapezius by pulling the band toward the face with elbows flared high. Anchoring the band at face height and rowing it apart trains external shoulder rotation and helps correct rounded-shoulder posture.

How to Perform

  • Anchor a resistance band to a sturdy post or door frame at approximately face height
  • Grasp both ends of the band with an overhand grip, arms extended in front of you
  • Step back until the band has light tension
  • Pull the band toward your face while simultaneously flaring your elbows out to the sides at shoulder height
  • Separate your hands as you pull so that the band comes apart at your face
  • Squeeze your rear deltoids and external rotators at the end of the pull
  • Slowly extend your arms back to the starting position
  • Repeat for the desired number of reps

Muscle Activation

Primary
Rear shoulders
Secondary
BicepsSide shouldersOuter forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Band Face Pull

The Band Face Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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