Band Face Pulls (How To, Benefits & Modifications)

Band Face Pulls are an excellent exercise for strengthening the rear delts, traps, and upper back, helping to improve posture and shoulder stability. The resistance band provides constant tension, making it a highly effective and joint-friendly option for targeting smaller muscle groups. This exercise is perfect for correcting imbalances caused by excessive pushing movements or poor posture.

Primary Muscles Worked: Rear Deltoids, Trapezius
Secondary Muscles Worked: Rhomboids, Rotator Cuff
Equipment Needed: Resistance Band

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Step-by-Step Instructions

1. Set-Up:
   • Anchor a resistance band at chest or eye level on a sturdy surface.
   • Grab the band with both hands, palms facing each other, and step back until there’s light tension in the band.
   • Stand tall with your feet shoulder-width apart and engage your core.
2. Execution:
   • Pull the band toward your face, leading with your elbows and keeping your upper arms parallel to the ground.
   • Focus on squeezing your shoulder blades together at the peak of the movement.
   • Slowly return to the starting position, keeping tension on the band throughout.
3. Tips for Proper Form:
   • Avoid shrugging your shoulders—keep them down and relaxed.
   • Maintain a neutral spine and avoid leaning backward during the pull.
   • Use a controlled tempo to maximize engagement of the rear delts and upper back.

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Key Benefits

• Strengthens the rear delts and traps for improved shoulder health and stability.
• Helps correct posture by targeting the muscles that counteract forward shoulder rounding.
• Enhances pulling strength and performance in exercises like rows and pull-ups.

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Modifications and Variations

• Easier Option: Use a lighter resistance band or perform the movement seated for added stability.
• Harder Option: Use a heavier band or perform the exercise with one arm at a time for an increased challenge.

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Common Mistakes

• Shrugging Shoulders: Keep your shoulders down and focus on the rear delts and traps doing the work.
• Overarching the Back: Engage your core to maintain a stable, neutral spine.
• Relying on Momentum: Use slow, controlled movements to fully activate the target muscles.

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Reps and Sets Recommendations

• For Beginners: 3 sets of 12–15 reps with a light band.
• For Strength and Hypertrophy: 3–4 sets of 10–12 reps with a moderate band.
• For Endurance: 2–3 sets of 15–20 reps with light to moderate resistance.

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