Reps Only exercise

Banded Face Pull form, muscles worked, and workout tracking

The banded face pull draws a resistance band from an anchor point toward the face with the elbows high and hands rotating back, training the rear delts, mid-traps, and the external rotators of the rotator cuff. Lifters use it as a shoulder-health staple that balances heavy pressing, improves posture, and builds the upper back, with the band offering an easy setup anywhere.

Banded Face Pull illustration

How to do Banded Face Pull

  1. 1Anchor a band at roughly face height, grip an end in each hand with palms facing down or in, and step back until the band is taut with arms extended.
  2. 2Stand in a stable stance, brace your core, and set your shoulders down.
  3. 3Exhale as you pull the band toward your face, driving your elbows high and wide while your knuckles rotate back beside your ears.
  4. 4Do not let your elbows drop, your shoulders shrug, or your lower back arch as you pull.
  5. 5Pause with your shoulder blades squeezed together, then inhale as you extend your arms back toward the anchor under control.

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Track Banded Face Pull in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.