Exercise Guide

Banded Face Pull

A face pull against a band at head height. Rear delt and upper back work that costs nothing and is worth doing most days.

BeginnerStrengthPullCompound
Form
Banded Face Pull - Start position
Start
Banded Face Pull - Mid position
Mid
Banded Face Pull - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Middle Back

Equipment

Bands

Difficulty

Beginner

Category

Strength

Force

Pull

Mechanic

Compound

Secondary Muscles

ShouldersTraps
How to Perform
  1. 1

    Anchor a band at roughly head height and hold an end in each hand.

  2. 2

    Step back until the band is taut with your arms extended in front of you.

  3. 3

    Pull the band toward your face, driving your elbows high and wide.

  4. 4

    Finish with your hands beside your ears, then return under control.

Tips
  • ★Elbows above the wrists throughout - dropping them turns it into a row.
  • ★Light band, high reps. This is not a lift to load heavily.
Explore by Muscle
Middle BackShouldersTraps