Resistance Band Face Pull: How-to, Tips & More
The Resistance Band Face Pull is a beginner isolation exercise for your rear delts. You do it with resistance band. It is a good fit when your goal is muscle growth.
Besides the rear delts, it also works your upper back and traps, so it fits well in a session that trains those muscles together.
Muscles worked
Rear delts
Primary
Upper back
Secondary
Traps
Secondary
How to do the Resistance Band Face Pull
- Anchor a band at face height and hold an end in each hand.
- Step back until the band is tight.
- Pull the band toward your face, elbows high and out.
- Return slowly.
Resistance Band Face Pull tips
- Great as a warm-up before pressing.
Sets and reps
Most lifters do well with 12 to 25 reps per set, and 12 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Resistance Band Face Pull alternatives
More rear delts exercises
Across Chest Shoulder Stretch Warmup
Bodyweight
Band Rear Delt Fly
Resistance band
Cable Rear Delt Fly
Cable machine
Chest Supported Rear Delt Raise
Dumbbells
Cross-Body Shoulder Stretch
Bodyweight
Dumbbell Rear Delt Row
Dumbbells
Frequently asked questions
What muscles does the Resistance Band Face Pull work?
The Resistance Band Face Pull mainly works your rear delts, with help from your upper back and traps.
How many sets and reps should I do?
A good starting point is 12 to 25 reps per set, and many lifters get the best results between 12 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Resistance Band Face Pull good for beginners?
Yes. The Resistance Band Face Pull is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Resistance Band Face Pull?
You need resistance band.
Add Resistance Band Face Pull to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon