Band Face Pull
- Músculo objetivo
- Deltoid Posterior
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Band
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The band face pull is a shoulder and upper-back exercise that primarily targets the rear deltoids, with strong assistance from the mid and lower traps, the rotator-cuff muscles (infraspinatus and teres minor), and the side deltoids and forearms. Using only a resistance band anchored at face height, it builds posture, shoulder health, and pulling balance, making it a popular accessory for anyone who presses or sits a lot.
Cómo hacer el Band Face Pull
- 1Anchor a resistance band securely at roughly head or upper-chest height, such as around a sturdy post or rack pin.
- 2Grab the band with both hands, palms facing the floor, and step back until the band is taut with your arms extended in front of you.
- 3Stand tall with a slight knee bend, brace your core, and pull your shoulder blades down and back to set your starting position.
- 4Pull the band toward your face, leading with your elbows and flaring them out and up so your upper arms stay roughly parallel to the floor.
- 5Finish with your hands beside your ears and your knuckles facing back, squeezing your rear delts and mid-back at the end of the rep.
- 6Hold the contracted position briefly without letting your shoulders shrug up toward your ears.
- 7Return the band slowly under control until your arms are extended again and your shoulder blades reset.
- 8Complete your reps, then step forward to release the band tension safely.
Consejos de técnica
- Pull with your elbows, not your hands, so the rear delts and mid-traps do the work instead of the biceps.
- Keep your upper arms high and roughly parallel to the floor to bias the rear delts and external rotators rather than the lats.
- Move slowly on the way back and resist the band rather than letting it snap your arms forward.
- Use a band tension that lets you complete full, controlled reps for higher rep ranges, since this is a small-muscle accessory move.
- Keep your torso upright and avoid rocking or leaning back to yank the band.
Errores comunes
- Pulling with the hands and bending the wrists, which turns it into a biceps curl and takes tension off the rear delts.
- Letting the elbows drop low so the lats and not the rear delts and traps drive the movement.
- Shrugging the shoulders up toward the ears at the top, which loads the upper traps and strains the neck.
- Using a band that is far too heavy, forcing you to lean back and jerk the rep instead of controlling it.
- Snapping the arms forward on the way back, losing tension and the chance to train the muscles through the full range.
Preguntas frecuentes
What muscles does the band face pull work?
It primarily works the rear (posterior) deltoids, with the middle and lower traps, the side deltoids, the rotator-cuff muscles (infraspinatus and teres minor), and the forearm muscles (brachialis and brachioradialis) assisting.
What height should I anchor the band?
Anchor the band around head or upper-chest height so the pull travels slightly downward into your face. This keeps your upper arms high and biases the rear delts and external rotators.
Is the band face pull good for beginners?
Yes. It is a low-load, joint-friendly move that builds rear-delt and upper-back strength and shoulder stability, making it a great accessory for beginners and a good fix for rounded, forward shoulders.
How many sets and reps should I do?
Treat it as an accessory and train it in higher rep ranges — about 2 to 4 sets of 12 to 20 reps with controlled tempo works well for shoulder health and rear-delt development.
What's a good alternative to the band face pull?
A cable face pull with a rope is the closest alternative, and rear-delt moves like band pull-aparts or reverse flyes hit similar muscles when you want variety.
