Band Face Pull

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Infraspinatus
• Teres Minor

Helps

• Trapezius
• Rhomboids

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Resistance Band

Technique

1. Anchor a band at about face height and hold an end in each hand, then step back until the band is tight.
2. Stand tall with arms straight in front of you, palms facing down or in.
3. Pull the band toward your face, spreading your hands apart and keeping the elbows high.
4. Finish with hands beside your ears and shoulder blades squeezed together.
5. Return slowly until the arms are straight again.

Cues

• Pull the band apart as it reaches the face.
• Keep the elbows at or above hand height.
• Squeeze the shoulder blades back and down.

Common mistakes

• Leaning back to get more range.
• Letting the elbows drop below the hands.
• Using a band so strong that you shrug.
• Pulling to the chest instead of the face.

Alternatives

• Face Pull
• Suspension Trainer Face Pull
• Band Scapular Pull-Apart