How to do Face Pulls with a Resistance Band at Home

face pull exercises


If you want to build your back and shoulders, face pulls are great to add to your routine. The face pull is a great and safe shoulder and back exercise that can take stress off your shoulder joints. They are also a lot easier to perform than a pull up, so great if you have minimal equipment or are just starting your fitness journey these are great to add in. 

How to do a Banded Face Pull at Home

  1. Anchor a resistance band at shoulder height and stand about two foot away from it. 
  2. Hold the resistance band with your palms facing down, and push your shoulder blades back and down. Keep your core and glutes tight and take a slight bend at the knees. 
  3. To pull the resistance band towards your face squeeze your shoulder blades together. Keep pulling until your hands are inline with your ears. Keep your elbows higher than your shoulders to ensure correct form. 
  4. To return to the start position push your arms straight in front of you. 
  5. Repeat the movement for the desired sets and reps. 

Muscles Worked

Face pulls primarily work the traps, rear delts, rotator cuffs and mid-back muscles. 

If you are more trap dominant you may find you feel this movement there more. 


Where should this exercise go in my split? 

This can be added into either push or pull workouts, or total upper body. In the specific training session it should be towards the end in a hypertrophy rep range (8-15 reps). 

The banded pull apart is a great exercise to pair with the face pull to strengthen your upper back!