Band Face Pull: How to Do It and Muscles Worked
Load card
- Equipment
- Resistance band
- Muscle group
- Shoulders
- Main muscles
- posterior deltoid, middle trapezius
- Also working
- rotator cuff (external rotators)
- Mechanics
- Compound
- Pattern
- High pull with rotation
- Level
- Beginner
The band face pull is a beginner-friendly compound exercise that targets the upper back and shoulders. It uses a high pull with rotation movement pattern to work your posterior deltoids and middle trapezius.
By anchoring a resistance band at eye level or slightly higher, you pull the band toward your face while externally rotating your shoulders. This movement also engages the external rotators of your rotator cuff, making it a highly practical addition to your upper body training routine.
How to do it
Anchor a resistance band to a sturdy post at eye level and grab the ends with an overhand grip. Step back until there is slight tension in the band, standing tall with your feet shoulder-width apart.
- Keep your chest up and extend your arms straight out in front of you.
- Squeeze your shoulder blades together as you pull the band toward your face.
- Flare your elbows outward and rotate your hands up so your knuckles point toward the ceiling.
- Pause for a second when your hands are on either side of your ears.
- Slowly reverse the motion to return to the starting position with your arms fully extended.
Sets, reps and load
Aim for 3 sets of 12 to 15 repetitions to focus on form and muscle control. Rest for 60 to 90 seconds between each set.
Choose a light resistance band that allows you to complete the full range of motion without compensating with your lower back.
Common mistakes
- Arching the lower back. Squeeze your glutes and brace your core to keep your spine neutral.
- Dropping the elbows. Keep your elbows high and in line with your shoulders as you pull back.
- Using momentum. Perform the movement slowly and control the band on the way back to the start.
- Shrugging the shoulders. Keep your shoulders pulled down and away from your ears throughout the entire repetition.
- Pulling to the chest. Aim for the bridge of your nose or your forehead to properly target the upper back and rear shoulders.
Make it easier or harder
Easier
- Perform the exercise seated on a bench to increase stability and prevent lower back movement.
- Step closer to the anchor point to reduce the tension on the resistance band.
Harder
- Step further away from the anchor point to increase the band tension.
- Add a three-second isometric hold at the fully contracted position near your face.
Swaps and related shoulders exercises
Same muscle group with different equipment:
- Dumbbell Front Raise Dumbbell
- Dumbbell Lateral Raise Dumbbell
- Dumbbell Reverse Fly Dumbbell
- Dumbbell Shoulder Press Dumbbell
More resistance band options:
- Band External Rotation Shoulder external rotation
- Resistance Band Lateral Raise Shoulder abduction
- Resistance Band Overhead Press Vertical push
- Band Pull-Apart Horizontal abduction
Browse all resistance band exercises or every shoulders exercise.
When to see a doctor or physio
- Sharp or pinching pain in the front of your shoulder joint.
- Numbness or tingling traveling down your arms or into your hands.
- Sudden, severe pain in your neck or upper back during the pull.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.