# Resistance Band Face Pull

A band pulling exercise targeting the rear delts, upper back, and traps. Useful for lifters needing better scapular control and balanced shoulder development.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-face-pull/video/female.mp4
- HTML: https://seto.fit/exercises/band-face-pull/

## Muscles worked

- Rear delts: 9/10
- Upper back: 8/10
- Traps: 6/10

## How to do the Resistance Band Face Pull

1. Hold a resistance band in each hand, standing tall with the band anchored at face height.
2. Step back until the band feels tight, with your arms extended straight ahead.
3. Pull the band towards your face, driving your elbows back and apart at shoulder height.
4. Slowly return your arms forward, keeping a gentle pull on the band throughout.

### Full technique — 6 steps

1. Anchor the band around face height and stand tall holding one end in each hand.
2. Step back until the band is taut with arms extended straight in front of you.
3. Set your ribs down, keep your neck neutral, and raise your elbows to shoulder height.
4. Pull the band toward your face by driving elbows back and apart.
5. Finish with hands near your temples or ears and your shoulder blades drawn together.
6. Return your arms forward until fully extended while keeping tension on the band.

## Common mistakes

- Elbows dropping below shoulders
- Turning it into a row
- Shrugging shoulders toward ears
- Leaning back to finish reps

## Form cues

- Drive elbows back
- Pull to face height
- Keep wrists neutral
- Spread the band apart

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Rear Delt Flye](https://seto.fit/exercises/cable-rear-delt-flye/)
- **Dumbbells**: [Seated Dumbbell Rear Delt Raise](https://seto.fit/exercises/dumbbell-rear-delt-raise-seated/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Face Pull — Beginner**
- Harder: [Chest Supported Resistance Band T-Raise](https://seto.fit/exercises/chest-supported-resistance-band-t-raise/) — Beginner
- Harder: [Dumbbell Rear Delt Flye](https://seto.fit/exercises/dumbbell-rear-delt-flye/) — Beginner

## Quick answers

### What muscles does the Resistance Band Face Pull work?

Primary: Rear delts 9/10, Traps 6/10. Also works: Upper back 8/10.

### When should I do the Resistance Band Face Pull in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Resistance Band Face Pull?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Face Pull?

Cable machine: Cable Rear Delt Flye. Dumbbells: Seated Dumbbell Rear Delt Raise.

### What is a harder version of the Resistance Band Face Pull?

Chest Supported Resistance Band T-Raise (Beginner), Dumbbell Rear Delt Flye (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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