How to perform Band Face Pull with proper form
Equipment Needed
- Resistance band
- Anchor point (like a door or pole)
Starting Position
- Anchor the band at chest height.
- Stand facing the band with feet shoulder-width apart.
- Grab the band with both hands, palms down, and arms extended.
Execution
- Pull the band towards your face, leading with your elbows.
- Keep your elbows high, aligning them with your shoulders.
- Squeeze your shoulder blades together as you pull the band close.
- Keep your wrists straight and in line with your forearms.
- Return to the starting position in a controlled manner, fully extending your arms.
Key Points
- Maintain a neutral spine; avoid leaning back.
- Keep your core engaged throughout the movement.
- Focus on slow and controlled movements for maximum tension on the muscles.
Muscles Targeted
- Rear deltoids
- Trapezius
- Rhomboids
Common Mistakes
- Not pulling elbows high enough.
- Leaning too far back.
- Allowing the wrists to bend.
This exercise helps improve shoulder stability and strengthen the upper back.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms