Resistance Band Face Pull
A face pull with a band anchored at face height: pull the band toward your forehead while turning the hands out. Strengthens the rear delts, upper back and rotator cuff, and works anywhere a band can be anchored.
Primary muscles
- Rear Delts
- Rotator Cuff
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Starting position
Anchor a band at face height. Hold an end in each hand, palms down, and step back until the band is taut with arms straight.
Stand tall with the core braced.
Pull the band toward your forehead, leading with the elbows high and wide.
As the hands reach the face, rotate them back so the knuckles point behind you.
Hold for a second, then return under control.
Breathing: Exhale as you pull, inhale as you return.
Coaching tips
Elbows high
Pull apart as you pull back
Finish in a double-biceps pose
Common mistakes
Pulling to the chest with low elbows
Leaning back
Snapping back too fast
Safety notes
Check the anchor is secure before each set.
Use a light band and smooth reps; this is not a heavy lift.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.