# Face Pull (Band)

> A band pull toward your face with elbows high that trains your rear delts and the muscles that rotate the shoulder outward.

Page: https://fitnessie.app/exercises/band-face-pull/
Type: Band · Pull
Demo video: https://fitnessie.app/demos/face-pull-band/02f78f6fcbaaf186.mp4

## How to do it

1. Anchor a resistance band at about face height and step back until it is under tension.
2. Start with your arms extended in front of you.
3. With your elbows high, pull the band toward your face by moving your upper arms out to the sides.
4. Rotate your forearms upward so your fists finish by your head.
5. Let the band back out under control.

## Key cues

- Anchor at face height
- Elbows stay high
- Upper arms move out to the sides
- Fists finish by the head
- Return slowly

## Common mistakes

- Letting the elbows drop low
- Pulling with the hands only and skipping the forearm rotation
- Letting the band snap back

## Muscles worked

- Primary: Rear delts
- Secondary: Traps and side delts

## Equipment

Resistance band and anchor point.

## Variations

- [Face Pull (Cable)](https://fitnessie.app/exercises/face-pull/)

## References

- [StrengthLog: Banded Face Pull](https://www.strengthlog.com/banded-face-pull/)
- [BarBend: Face Pulls](https://barbend.com/face-pulls/)
- [Athlean-X: Do face pulls after every workout](https://learn.athleanx.com/articles/shoulders-for-men/do-face-pulls-after-every-workout)