Exercise guide
Band Face Pull
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
The Band Face Pull is a premier corrective exercise for developing the rear deltoids and upper traps while improving shoulder stability and posture. It effectively targets the posterior chain of the upper body to counteract the effects of prolonged sitting and rounded shoulders.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band around a power rack or stable anchor point at eye level or slightly above.
- Grip the band with both hands using an overhand grip (palms facing down) or a neutral grip (palms facing each other).
- Step back until there is light tension in the band with your arms fully extended in front of you.
- Stand with feet shoulder-width apart, knees slightly bent, and core engaged to create a stable base.
How to do it
- Exhale as you pull the band toward your forehead, pulling the ends of the band apart as it approaches your face.
- Lead the movement with your elbows, keeping them high and flared out to the sides throughout the pull.
- At the end of the movement, rotate your hands back so they are beside your ears, squeezing your shoulder blades together firmly.
- Inhale as you slowly return to the starting position with a controlled 2-second tempo, maintaining tension in the band.
Form checklist
- Keep elbows higher than the wrists throughout the entire range of motion.
- Avoid shrugging your shoulders toward your ears; keep your shoulder blades pulled down.
- Maintain a neutral spine and avoid leaning your torso back to pull the weight.
- Ensure the band does not go slack at the end of the eccentric phase.
Pro tips
- Focus on 'pulling the band apart' rather than just pulling it toward you to maximize rear delt recruitment.
- Incorporate a slight external rotation at the end of the rep by pointing your thumbs behind you to better engage the rotator cuff.
- Pause for one second at the peak contraction to emphasize the mind-muscle connection with the rhomboids.
Make it harder
- Increase the resistance by using a thicker band or stepping further away from the anchor point.
- Perform the exercise with a 3-5 second slow eccentric phase to increase time under tension.
Frequently asked
- What muscles does the band face pull work?
- The band face pull primarily targets the trapezius, and also works the rhomboids and serratus anterior as secondary muscles.
- What equipment do you need for the band face pull?
- The band face pull uses resistance band.
- Is the band face pull good for beginners?
- Yes. The band face pull is a beginner-friendly movement and a strong foundation to build on.