Face Pulls with Band

Face Pulls with Band

Face Pulls with a resistance band primarily target the muscles in your upper back and traps. This exercise helps improve posture, shoulder health, and overall upper body strength. Here’s a step-by-step guide on how to perform Face Pulls with a band:

Video Instructions on How to Do Face Pulls with Band

Equipment Needed:

  1. Resistance band with handles (choose a band with appropriate resistance for your fitness level)
  2. Secure anchor point (such as a sturdy pole or door anchor)


  1. Setup:
    • Attach the resistance band to a secure anchor point at chest height.
    • If using a door anchor, make sure it’s securely attached to the door at chest level.
  2. Grasp the Handles:
    • Stand facing the anchor point and grab the handles of the resistance band with an overhand grip.
    • Your palms should be facing down, and your hands should be shoulder-width apart.
  3. Position Yourself:
    • Take a step back to create tension in the band.
    • Stand with your feet shoulder-width apart and maintain a slight bend in your knees.
  4. Posture:
    • Maintain a tall and upright posture throughout the exercise.
    • Engage your core to stabilize your body.
  5. Initiate the Pull:
    • Start with your arms fully extended, and the band should be taut.
    • Pull the handles towards your face by externally rotating your shoulders.
    • Focus on squeezing your shoulder blades together as you pull.
  6. Target Height:
    • Aim to bring the handles to the sides of your face or slightly above.
    • Keep your elbows high throughout the movement.
  7. Hold and Squeeze:
    • At the peak of the movement, squeeze your shoulder blades together and hold for a moment to maximize muscle engagement.
  8. Controlled Release:
    • Slowly release the tension in the band, allowing your arms to extend back to the starting position.
    • Maintain control throughout the entire range of motion.
  9. Repetition:
    • Perform the desired number of repetitions. Beginners can start with 8-12 reps, while more advanced individuals might aim for 12-15 or more.
  10. Breathing:
    • Exhale as you pull the handles towards your face.
    • Inhale as you release and extend your arms.
  11. Sets:
    • Complete 3-4 sets of Face Pulls, allowing adequate rest between sets.


  • Focus on the mind-muscle connection, emphasizing the contraction of your upper back muscles.
  • Choose a resistance band that provides enough challenge but allows you to maintain proper form.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.

Remember to warm up before starting your workout, and if you’re unsure about your form, it’s always a good idea to seek guidance from a fitness professional.