Face Pull Rehab
The Face Pull Rehab primarily works the Posterior Deltoid, Trapezius (Middle), with secondary activation of the Infraspinatus, Rhomboids and stabilizer support from the Rectus Abdominis. It is a band isolation exercise at beginner difficulty.
The Face Pull Rehab is an beginner isolation exercise performed with band, following a horizontal pull movement pattern. It primarily targets the Posterior Deltoid, Trapezius (Middle), with secondary engagement of the Infraspinatus, Rhomboids. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Pull a band toward your face to target rear delts and upper back for shoulder health.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Trapezius (Middle) |
| Secondary | Infraspinatus, Rhomboids |
Muscles Worked
The Posterior Deltoid, and Trapezius (Middle) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Infraspinatus, and Rhomboids act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
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 (Middle).
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid, Trapezius (Middle)) and can be substituted based on your equipment or variation preferences.
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