Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Standing Banded Face Pull Overview

The banded face pull is an exercise used to isolate the muscles of the rear deltoids.

The band used when performing banded face pulls provides accommodating resistance.  Therefore, the closer one gets to a full contraction of the target muscle group, the more resistance that is applied by the band.

Standing Banded Face Pull Instructions

  1. Assume a split stance with the arms straight out in front of you utilizing a pronated grip.
  2. Inhale, brace your abs, and pull the band towards your face with the elbows high and wide.
  3. Slowly lower the band back to the starting position and repeat for the desired number of repetitions on both sides.

Standing Banded Face Pull Tips

  1. If you find yourself leaning back or arching your back as you pull, utilize a half kneeling stance.
  2. As you pull, ensure the elbows stay high and the band remains at eye level.
  3. Focus on contracting the rear delts and ensure you don’t jut the head forward to meet the band.
  4. Ensure you set the band at face height rather than at the top of the machine as this may over recruit the lats and negate some of the scapular upward rotation benefits.
  5. Don’t rely upon momentum, keep the motion smooth and controlled from start to finish.
  6. If no band is available, you can still complete the exercise using 2 regular handles or a band.