Band Face Pull
Pulling the band to the face for rear delts and scapular stability. It works mainly the rear deltoid and rotator cuff, with help from the trapezius and lateral deltoid.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Band Face Pull
- Anchor a band at face height, take it with both hands in an overhand grip and step back until it is stretched with straight arms.
- Pull the band towards your forehead with the elbows high and out to the sides, pulling the hands apart beside your head.
- Squeeze the shoulder blades together at the end and hold for a second.
- Return slowly with control; a band is great here because the resistance rises exactly where the rear delts work hardest.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Rear deltoid | Deltoideus posterior |
| Primary | Rotator cuff | Musculi rotatores humeri |
| Secondary | Trapezius | Trapezius |
| Secondary | Lateral deltoid | Deltoideus medialis |
Muscle data from StrengthLog.
Why do it
- Rear delts and the small stabilisers around the blade
- Counterweight to pressing and to sitting
- Cheap to recover from — usable every session
How Flawless ranks Band Face Pull
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Band Face Pull by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Band Face Pull work?
It works mainly the rear deltoid and rotator cuff, with help from the trapezius and lateral deltoid.
How do you do Band Face Pull?
Anchor a band at face height, take it with both hands in an overhand grip and step back until it is stretched with straight arms. Pull the band towards your forehead with the elbows high and out to the sides, pulling the hands apart beside your head. Squeeze the shoulder blades together at the end and hold for a second. Return slowly with control; a band is great here because the resistance rises exactly where the rear delts work hardest.
How does Flawless rank Band Face Pull?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.