Band Face Pull
Expert Advice
Keep your movements controlled and focus on pinching your shoulder blades together to fully engage the rear delts and upper back.
How-to-do Steps
- Secure the band at a high anchor point.
- Grasp the band with both hands, palms facing down.
- Pull the band towards your face, with your hands moving out to the sides of your head.
- Keep your upper arms parallel to the ground.
- Slowly return to the starting position with arms fully extended.
- Repeat for the desired number of repetitions.
Track Band Face Pull in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Band Face Pull primarily targets the Shoulders, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders60%
Secondary
Biceps20%
Forearms10%
Traps10%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Face Pull work?
Band Face Pull primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Traps. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Face Pull?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Face Pull suitable for beginners?
Yes, Band Face Pull is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
