Shoulders · Resistance bands

Band Face Pull

The band face pull is an accessory isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It fits well into any training program as a warm-up, posture-correcting drill, or finisher at the end of an upper-body workout.

Muscles: Shoulders, Back
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Anchor the band at face height and take a handle in each hand with an overhand grip.
Step back until the band is taut, arms extended forward at shoulder height, feet shoulder-width apart.
Keep your back straight and your core braced.
Inhale. As you exhale, pull the handles toward your face, driving your elbows high and out to the sides and squeezing your shoulder blades together.
Pause briefly with your hands beside your ears.
Inhale and slowly extend your arms back to the starting position.

Common mistakes

Dropping the elbows below shoulder level shifts mechanical tension from the rear delts onto the latissimus dorsi.
Leaning back to use body momentum eliminates the continuous tension provided by the resistance band.
Shrugging the shoulders upward excessively overactivates the upper trapezius and compromises scapular mechanics.

Tips

Pull the band toward your temples or ears to ensure complete external rotation of the shoulders at the contraction point.
Keep your core braced and ribs down throughout the movement to prevent hyperextending your lower back.
Control the eccentric phase for two to three seconds rather than allowing the band to snap your arms forward.

Sets and reps

Aim for 3 to 4 sets of 15 to 20 repetitions with 45 to 60 seconds of rest between sets. Focus on high-rep control, peak contraction, and moderate band tension rather than heavy resistance.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles does the band face pull work?

It targets the posterior deltoids, rhomboids, middle trapezius, and the external rotators of the rotator cuff (infraspinatus and teres minor).

Is the band face pull safe for the shoulders?

Yes, it is widely used to promote shoulder stability, but if pinching or sharp pain occurs, stop immediately and consult a healthcare professional.

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