Resistance Band Face Pull — how to, muscles worked, alternatives

How to do the Resistance Band Face Pull

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

Full technique — 6 steps

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

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

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

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

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

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.

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

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