Band Face Pull

Technique

The band face pull is a rowing movement toward the face with a resistance band anchored at about head height, finishing with the hands beside the ears. It strengthens the rear delts, the upper back and the rotator cuff, which balances all the pressing most people do and supports healthy shoulders. A band makes it easy to do at home or as part of a warm-up.

Steps

1. Anchor a resistance band at head height and hold each end with an overhand or neutral grip
2. Step back until the band is taut, stand tall and reach the arms straight forward
3. Pull the band toward your face, leading with the elbows high and spreading the hands apart so they finish beside your ears
4. Pause with the shoulder blades squeezed together, then return slowly to straight arms

Common mistakes

• Letting the elbows drop so the movement becomes a low row
• Leaning back to use body weight instead of the shoulders

Variations

• Half-kneeling band face pull
• Cable face pull with a rope attachment

FAQ