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Shoulders

Band Face Pull

The Band Face Pull is a strength exercise with a resistance band for your shoulders. Share of the load in the Zulta muscle model: rear delts 35%, mid traps 18% and rhomboids 14%.

Level: IntermediateEquipment: Resistance bandMulti-joint (compound)
Band Face Pull demonstration

How to do it

  1. Anchor a light band at face height to a rack or door anchor.
  2. Hold the band overhand with both hands and step back until it is taut, arms straight in front.
  3. Pull the band toward the face, elbows high and flaring out, hands separating.
  4. Finish with the hands beside the ears and the forearms pointing up, then return slowly.
  5. Keep a slow, steady rhythm for 30 to 45 seconds, breathing out as you pull.

Tips

  • Keep the elbows at or just above shoulder height.
  • Rotate the hands back at the end as if showing your biceps.
  • Stand tall with the ribs down.

Common mistakes

  • Leaning back to create the pull.
  • Letting the elbows drop so it becomes a row to the chest.
  • Rushing the reps and letting the band snap back.

Muscles worked by the Band Face Pull

  • Rear delts Primary35%
  • Mid traps Secondary18%
  • Rhomboids Secondary14%
  • Rotator cuff Secondary10%
  • Side delts Minor8%
  • Lower traps Minor8%
  • Upper traps Minor4%
  • Biceps (long head) Minor3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling a rope to the face combines horizontal abduction, external rotation and scapular retraction: rear delt leads, mid traps and rhomboids retract, and the external rotators of the cuff (infraspinatus, teres minor) turn the arm out.

Band Face Pull alternatives

Different equipment

Easier

Frequently asked questions

What muscles does the Band Face Pull work?

Mainly the rear delts. The mid traps, rhomboids and rotator cuff assist.

Is the Band Face Pull good for beginners?

The Band Face Pull is rated intermediate. If you are new, learn the Dumbbell Rear Delt Row first and build up from there.

What is a good alternative to the Band Face Pull?

For example the Face Pull, Kneeling Face Pull and Seated Face Pull. They train mostly the same muscles, some with different equipment.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394 (external rotators)

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