How to do Face Pulls with a Resistance Band at Home


    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!

    Subscribe to our newsletter

    Well hello! Stay tuned with the latest from the team at asanteWellbeing by signing up to our newsletter. We promise not to send too many emails.


    About the Author

    Charlotte Wilson
    Charlotte Wilson
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

    asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


    More like this