Band Face Pull
Execution Guide
- Anchor the band at head height and hold the ends with both hands.
- Step back until there is tension in the band.
- Pull the band toward your face, separating your hands as you pull.
- Externally rotate your shoulders so your hands end up beside your ears.
- Squeeze your rear delts and return slowly.
Range of Motion
Arms extended in front to hands at ear level with external rotation.
Common Mistakes to Avoid
- ×Pulling to the chest instead of the face
- ×Not externally rotating at the end
- ×Leaning back to pull the band instead of using the rear delts
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Strengthen the rear deltoids and rotator cuff for shoulder health
Difficulty
Beginner
Burn (10m)
15-25
Equipment
Resistance Band
Anatomy
Primary
Rear DeltoidsInfraspinatusTeres Minor
Secondary
RhomboidsMiddle Trapezius