Band Face Pull: how to do it right
In short: The band face pull isolates the posterior deltoid by loading it to the max in the shortened position, elbows behind the line of your body.
How to do it, step by step
- 1Fix the band at face height, take a handle in each hand, arms straight toward the anchor.
- 2Step back to create initial tension, torso upright, shoulder blades lightly engaged.
- 3Pull the band toward your forehead while spreading your hands, elbows high and open outward.
- 4Bring your hands to either side of your head, squeeze your upper back and rear delt hard for 1 second.
- 5Come back slowly while controlling the band, without fully releasing the tension.
The mistake to avoid
Don't shrug. Keep your elbows at hand level.
Other common mistakes
- Pulling with the biceps and hands toward your chin: think about opening the elbows and spreading the hands toward your temples.
- Releasing all at once at the end of the range: control the return to keep tension on the deltoid.
- Shrugging your shoulders toward your ears: keep the upper traps down and retract the shoulder blades instead.
- Torso leaning back to cheat: lock the trunk and let only the arms work.
Muscles worked
- Main:
- Rear delts
- Supporting:
- Traps
The posterior deltoid is the prime mover: it pulls the humerus into external rotation and horizontal abduction. The middle and lower trapezius stabilize and retract the shoulder blades. The rhomboids and the external rotators of the cuff (infraspinatus, teres minor) assist at the end of the range to keep the shoulder healthy.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- TRX Face Pull ›
- Prone Y Raise on Floor ›
- Bent-Over Water Bottle Reverse Fly ›
- Band Rear Delt Fly ›
- Bent-Over Dumbbell Reverse Fly ›
Frequently asked questions
How do I do this exercise?
Anchor the band at face height, grab it with both hands and step back to create tension. Pull toward your face while spreading your hands, elbows high, until they pass the line of your body. Squeeze for a second, then come back under control.
I don't feel anything, is that normal?
You should feel the back of your shoulders and the middle of your back. If you mostly feel the top of the traps near your neck, you're shrugging: lower your shoulders and keep your elbows at shoulder height, no higher.
How fast should I do the movement?
Controlled pull, one second of squeeze with elbows back, braked return. With the band, the resistance peaks at the end of the range: never rush that moment, it's the whole exercise.
How do I adjust the difficulty?
Anchor at face height and step back to make it harder. Go light: it's a quality exercise, not a load one. If you have to compensate with your torso to finish the rep, it's too strong.