Band Face Pull
The Band Face Pull primarily works the Posterior Deltoid, Trapezius (Upper), with secondary activation of the Infraspinatus, Rhomboids and stabilizer support from the Rectus Abdominis. It is a band isolation exercise at beginner difficulty.
Pull a resistance band toward your face from shoulder height, targeting rear delts and upper back.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Trapezius (Upper) |
| Secondary | Infraspinatus, Rhomboids |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Secure resistance band at appropriate anchor point. Grasp band with firm grip. Execution: Pull weight toward torso, squeezing shoulder blades together. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Posterior Deltoid, Trapezius (Upper).
Alternative Exercises
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