Band Face Pull
- Pro
- Beginner
- Home
- Gym
- Mobility
The band face pull anchors a band at face height, then you step back and pull it toward your face with your elbows high and wide. The pull isolates the rear delts, upper back and traps the way a cable face pull does. It works well at home or in the gym as light mobility or pulling volume, done for reps.
- Muscles
- Rear delts, Upper back, Traps
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Anchor the band at face height and grip both ends.
- Step back until the band is taut, arms straight ahead.
- Pull the band toward your face, elbows high and wide.
- Squeeze your upper back, then return slowly.
Form cues
- Drive your elbows back, not your hands.
- Keep your ribs down instead of leaning back.
- Pause and squeeze before you let the band return.
Common mistakes
- Traps shrug up instead of shoulder blades squeezing. Pull your shoulders down before you start pulling.
- Elbows drop below face height. Lift your elbows to shoulder height before pulling.
- Band goes slack between reps. Keep light tension on the band throughout the set.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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