Band Face Pull
How to do it
Starting position
- Anchor the band at face height or slightly above it.
- Grip the ends of the band with both hands with the backs of your hands facing up.
- Step back so the band is already taut with your arms extended.
- Keep your chest up and brace your abs so your ribs do not flare.
Movement
- Pull the band toward your face while keeping your elbows at shoulder height.
- As you pull, spread both hands apart and stretch the band as if tearing it apart.
- Pause briefly at the end with your hands by your ears and your shoulder blades squeezed together.
- Slowly straighten your arms, resisting the pull of the band all the way.
Breathing
Exhale as you pull, inhale as you extend your arms.
Cautions
- If you lean your torso back and pull with momentum, your lower back works instead of your back.
- If your elbows drop down, it turns into a lat exercise and takes tension off your rear delts.
- If the band is too heavy, you'll end up pulling only with arm strength, so start with a manageable resistance.
Exercise info
| Primary muscles |  Rear delts Upper back |
|---|---|
| Secondary muscles | Traps |
| Equipment |  Resistance band |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
4 similar exercises
Representative exercise: Band Face Pull
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.