Strength Training · Bodybuilding
Band Face Pull
The band face pull is a standing pull toward your forehead that trains the back of your shoulders, upper back, and muscles that rotate your shoulders outward.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Anchor a resistance band at face height.
- Stand facing the anchor with your feet hip-width apart.
- Grasp the band with both hands, arms extended in front of you.
- Step back until there is light tension in the band.
- Pull your hands toward either side of your forehead with your elbows pointing outward.
- Extend your arms slowly to return to the starting position.
Form cues
- Keep your ribs stacked over your hips.
- Keep your shoulders away from your ears.
- Finish with hands above your elbows.
Common mistakes
- Leaning back to finishUse a lighter band so your torso stays still throughout the pull.
- Turning the pull into a rowAim toward your brow rather than your chest so your elbows do not tuck against your sides.
- Bending your wrists backwardKeep your wrists aligned with your forearms rather than using them to gain extra range.
Safety
A damaged band or loose anchor can snap back toward your face and injure your eyes. Excessive resistance or forcing the finish position can strain your shoulders.
- Inspect the band for cracks, tears, or worn areas before each session.
- Test the anchor with gentle pulls before positioning your face in line with the band.
- Stay within the band's recommended stretch limit.
- Stop the set if you feel shoulder pinching or sharp pain.
If you have an existing shoulder injury or discomfort when raising or rotating your arms, ask a physiotherapist for a suitable modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Choose resistance that leaves you able to perform another 2–3 controlled reps at the end of each set.