- EquipmentBand
- PatternIsolation
- Reps12 to 25 reps
- Joint loadNone flagged
Anchor a band at about face height. Hold the ends with both hands and step back until there is light tension with straight arms.
First cueKeep the elbows high.
How to do the Band Face Pull
Set up. Anchor a band at about face height. Hold the ends with both hands and step back until there is light tension with straight arms.
- Pull the band toward your face, spreading your hands apart.
- Finish with your hands beside your ears and elbows high.
- Return under control.
Form cues
- Keep the elbows high.
- Stand tall.
- Pause at the back.
Common mistakes
- Pulling to the chest with low elbows.
- Leaning back.
Muscles worked
Main target: Rear delts. The rear head of the deltoid covers the back of the shoulder. It draws the arm back and turns it outward, the opposite of a bench press.
On the way: Traps and Upper back.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
Its other side: Front delts, in the front and rear shoulder pattern.
What to pair it with
Movements that round out a workout with the Band Face Pull, from the same catalog the StatBlockFit app logs.
- Front Raise Superset partner: it trains the other side of the front and rear shoulder pattern, so the two can alternate.
- Pull-Up Same pull session: it trains the lats.
- Barbell Curl Same pull session: it trains the biceps.
A complete workout around it
4 movements, the Band Face Pull first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Band Face Pull 3 × 12 to 25 reps
- Front Raise 3 × 10 to 20 reps
- Pull-Up 3 × 3 to 15 reps
- Barbell Curl 3 × 6 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Prone T-Raise
Bodyweight
Gym or cable swap
Face Pull
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Face Pull.
Other variations of the Face Pull: Band Pull-Apart and Cable Y-Raise.
Do before it: Band Pull-Apart (shoulder blades).
Track it in StatBlockFit
In the StatBlockFit app the Band Face Pull is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Band Face Pull?
Set up: Anchor a band at about face height. Hold the ends with both hands and step back until there is light tension with straight arms. Steps: 1. Pull the band toward your face, spreading your hands apart. 2. Finish with your hands beside your ears and elbows high. 3. Return under control. Form cues: Keep the elbows high. Stand tall. Pause at the back. Common mistakes: Pulling to the chest with low elbows. Leaning back.
What muscles does the Band Face Pull work?
It trains the rear delts as its main target and works the traps and upper back on the way.
What can I do instead of the Band Face Pull?
At home: Prone T-Raise. In a gym: Face Pull. Each trains the same main muscle.
What should I pair the Band Face Pull with?
Good partners in the same workout are Front Raise, Pull-Up and Barbell Curl.