Shoulders · Horizontal pull
Band Face Pulls
The band face pull is a shoulder exercise where you anchor a resistance band at face height and pull it toward your face, spreading your hands apart at the end. It trains the rear delts and the muscles that rotate and stabilise the shoulder, and is an easy way to balance heavy pressing at home or while travelling.
Also known as: Resistance band face pull, Banded face pull, Band rear delt pull
- Muscle group
- Shoulders
- Movement pattern
- Horizontal pull
- Type
- Isolation
- Equipment
- Resistance band, Anchor point
- Difficulty
- Beginner
What muscles does the band face pulls work?
Primary movers
- Rear deltoid
- Infraspinatus
- Teres minor
Assisting muscles
- Rhomboids
- Trapezius (middle)
- Trapezius (lower)
- Biceps brachii
The rear delts pull the arms back, and the infraspinatus and teres minor rotate the upper arm outward at the end of the pull. Together these muscles stabilise the shoulder.
The middle and lower traps and rhomboids pull the shoulder blades back and down, helping posture.
Bands provide the most tension at the end of the pull, when the muscles are working hardest. That suits an exercise where the finishing position is the point.
Band face pulls are light work. They fit well as a warm-up before presses or as frequent low-load volume for shoulder health.
How to do the band face pulls
Setup
- 1
Anchor the band at about face height, for example on a rack upright.
- 2
Hold one end in each hand with an overhand grip and thumbs pointing toward you.
- 3
Step back until the band is under tension.
- 4
Stand tall with your feet shoulder-width apart.
Execution
- 1
Pull the band toward your face, driving your elbows out and back at shoulder height.
- 2
As your hands reach your face, rotate your fists outward so your thumbs point behind you.
- 3
Squeeze your rear delts and upper back.
- 4
Return slowly with control.
- 5
Keep your elbows at or above shoulder height.
- 6
Keep your torso still.
Common band face pulls mistakes
Anchoring too low
A low anchor turns it into a row and loses the rear delt work.
The fix: Set the band at face height.
Dropping the elbows
Elbows below shoulder level shift the work to the lats.
The fix: Keep your elbows high throughout.
Leaning back
Using the body to pull reduces shoulder work.
The fix: Stand tall and use a lighter band.
Skipping the rotation
Stopping at the face misses the external rotation.
The fix: Finish with the fists rotating outward.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Shoulder health | 3 | 15–20 | Light band | 45 s |
| Hypertrophy | 3–4 | 12–20 | Medium band | 60 s |
| Warm-up | 2 | 15 | Light band | 30 s |
Do them often, as warm-up before pressing or as extra work on rest days. Use a slow tempo and a pause at the end. Move to a heavier band or step back to progress.
Running the band face pulls in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBand Face Pulls variations and alternatives
Face Pull (cable)
AlternativeThe cable version with more adjustable resistance.
Rear Delt Machine
AlternativeA guided machine that isolates the rear delts.
Seated Bent Over Rear Delt Raise
AlternativeA dumbbell version of the same pattern.
Band Rows
AlternativeA band row that works the lats and mid-back.
Lateral Raise
AlternativeA side delt exercise.
Frequently asked questions
What do band face pulls work?
The rear delts, rotator cuff muscles, rhomboids and traps. They support shoulder health and posture.
Where do I anchor the band?
At about face height on a rack, post or door anchor. Make sure it is secure.
Band or cable face pulls?
Cables give a constant load that is easy to adjust. Bands are portable and get harder at the end. Both work.
How often should I do face pulls?
Two to four times a week is fine because the load is light. They suit warm-ups and rest-day work.
Why do my traps take over?
Because the band is too heavy or you shrug. Use a lighter band and keep your shoulders down.
Hercules tracks every band face pulls you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play