What band tension should I use for face pulls?

Choose a band that allows you to complete your target reps with controlled form while feeling tension in your rear delts and upper back. You should be able to maintain high elbows and squeeze at the end range without compensating with body lean or momentum.

Should I pull the band to my nose or my ears?

Pull the band so the ends finish near ear level, not your nose, to keep your elbows high and maximize rear deltoid activation. Pulling too low toward your nose drops the elbows and shifts emphasis away from the target muscles.

How often should I do face pulls?

You can perform face pulls 2 to 4 times per week as they are a low-fatigue exercise that supports shoulder health and posture. They work well as a warm-up, accessory movement, or between pressing exercises to balance shoulder stress.

Face Pull (Band)

The face pull is a band exercise that targets the rear deltoids and upper back by pulling the band toward your face with high elbows. It suits lifters looking to improve shoulder health, posture, and balanced shoulder development.

Muscle group: Shoulders
Primary muscles: deltoids, upper back
Equipment: Other

How to do the Face Pull (Band)

Anchor a resistance band at face height and grasp both ends with an overhand grip.
Step back to create tension in the band and stand with feet shoulder-width apart.
Pull the band toward your face, leading with your elbows and keeping them high and flared out.
Squeeze your shoulder blades together as the ends of the band reach ear level.
Control the band back to the starting position without letting your shoulders roll forward.

Form tips

Keep your elbows at or above shoulder height throughout the movement to maximize rear deltoid engagement.
Pull the band apart slightly as you bring it toward your face to increase external rotation and upper back activation.
Maintain a neutral spine and avoid leaning back by engaging your core throughout the set.

Common mistakes

Pulling with elbows too low: this shifts emphasis away from the rear delts and reduces the effectiveness of the exercise.
Using momentum or leaning back: this reduces tension on the target muscles and can strain the lower back.
Letting shoulders roll forward at the start: this disengages the upper back and promotes poor posture patterns.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 12 to 20 reps with moderate band tension, and for strength or shoulder health, use 2 to 3 sets of 10 to 15 reps with controlled tempo.

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Frequently asked questions

What band tension should I use for face pulls?: Choose a band that allows you to complete your target reps with controlled form while feeling tension in your rear delts and upper back. You should be able to maintain high elbows and squeeze at the end range without compensating with body lean or momentum.
Should I pull the band to my nose or my ears?: Pull the band so the ends finish near ear level, not your nose, to keep your elbows high and maximize rear deltoid activation. Pulling too low toward your nose drops the elbows and shifts emphasis away from the target muscles.
How often should I do face pulls?: You can perform face pulls 2 to 4 times per week as they are a low-fatigue exercise that supports shoulder health and posture. They work well as a warm-up, accessory movement, or between pressing exercises to balance shoulder stress.

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