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Beginner
Band Face Pull
4 steps Updated 29/08/2026
Band Face Pull is a resistance exercise targeting Upper Back (Rhomboids, Trapezius), Shoulders (Posterior Deltoids).
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How to perform it
- Secure the middle of the resistance band to a sturdy anchor point at head height. Stand facing the anchor point with your feet shoulder-width apart, holding one handle of the band in each hand with your arms extended straight in front of you, palms facing down.
- Pull the handles towards your face, bending your elbows and flaring them out to the sides until your hands are at your face sides.
- Squeeze your shoulder blades together at the end of the movement, keeping your upper arms parallel to the floor.
- Slowly extend your arms back to the starting position with control, maintaining tension in the band. Repeat for the desired number of repetitions.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Backhand Raise
Last updated: 29/08/2026
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Band Face Pull
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