Band Face Pulls

Band Face Pulls (How To, Muscles Worked, Benefits)

Band Face Pulls are a supplemental shoulder exercise that is extremely beginner-friendly and effective.

In this guide, I’m going to teach you how to do Band Face Pulls including important coaching points and alternatives.

How To Do Band Face Pulls

Equipment Needed

  • Resistance Band
  • Something sturdy to anchor the band to (Squat Rack is perfect for this)

Muscles Worked

  • Trapezius and Shoulders (especially the rear delt)

Step-by-Step Instructions

  • Loop a resistance band around the vertical beam of a squat rack at shoulder height.
  • Grab the band with an overhand grip, hands roughly 3 inches apart.
  • Stand far enough away from the rack to get tension on the band.
  • Set feet shoulder-width apart, stand tall and brace the core.
  • Pull the band directly towards the chin.
  • Control the band back to the starting position and repeat.

Coaching Points

The key to Band Face Pulls is figuring out the proper distance away from the rack to stand. This will depend upon your strength and the strength of the band you are using. You want to be far enough away from the rack to create good resistance, but not so far that you can’t complete the reps with good form.

Don’t rush. This is an exercise that it’s easy to speed through it and just go through the motions. Focus on each rep and the contraction at the top of the rep.


Some of the benefits of Face Pulls include:

  1. Improved posture: Face pulls can help to strengthen the muscles of the upper back, which can improve posture by pulling the shoulders back and down.
  2. Decreased risk of injury: Strengthening the upper back muscles can help to reduce the risk of shoulder and neck injuries, as these muscles help to stabilize the shoulder joint.
  3. Increased upper body strength: Face pulls can help to increase upper body strength, which can be beneficial for a variety of activities, including lifting weights, carrying groceries, and playing sports.

Band Face Pull Variations

Cable Face Pull

You can set up a cable machine for Cable Face Pulls that work exactly the same as the resistance band version. Simply, raise the pin up on the machine up to shoulder height and choose the attachment of your choice (personally I like the rope for face pulls).

Band Face Pull Alternatives

If you don’t have a resistance band or you’re just looking to change up your workout plan a bit, here are a couple of alternatives you can try in place of Face Pulls.

Want more options? Here are some of my favorite Face Pull Alternatives.

Band Tear

Band Tears work very similarly to Band Face Pulls, with an even easier setup.

For Band Tears, all you have to do is grab a band, hold it straight out in front of you and pull your arms straight out to the side. This movement should stretch the band and bring it toward your chest.

I love Band Tears in warm-ups as a quick and efficient shoulder warm-up.

Dumbbell Upright Row

If you don’t have a resistance band, Dumbbell Upright Rows are a great alternative that also focuses on the shoulders and upper trapezius.

More Links and Info

If you’d like to see even more exercises for the chest, back and shoulders – check out the Upper Body Lifts section of our Exercise Library. There you’ll find dozens of upper body movements, all with detailed instructions.

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