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Back · Band
Band Face Pull
Band Face Pull is a beginner compound strength exercise that works the upper back (back), with the biceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back · Rhomboids, Trapezius
- Shoulders · Posterior Deltoids
Secondary muscles
- Biceps · Biceps Brachii
How to do Band Face Pull
- Secure the middle of the resistance band to a sturdy anchor point at head height. Stand facing the anchor point with your feet shoulder-width apart, holding one handle of the band in each hand with your arms extended straight in front of you, palms facing down.
- Pull the handles towards your face, bending your elbows and flaring them out to the sides until your hands are at your face sides.
- Squeeze your shoulder blades together at the end of the movement, keeping your upper arms parallel to the floor.
- Slowly extend your arms back to the starting position with control, maintaining tension in the band. Repeat for the desired number of repetitions.
Form tips
- Ensure the resistance band is securely anchored to avoid slipping.
- Exhale as you pull the band towards your face and inhale as you return to the starting position.
- Maintain a slight bend in your knees for better balance and support.
Band Face Pull alternatives
More upper back exercises
Band Face Pull FAQ
What muscles does Band Face Pull work?
Band Face Pull mainly works the upper back in the back (Rhomboids, Trapezius and Posterior Deltoids). The biceps work as secondary muscles.
What equipment do you need for Band Face Pull?
You need a band and a sturdy surface.
How many sets and reps of Band Face Pull should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Face Pull good for beginners?
Yes. Band Face Pull is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Band Face Pull burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Face Pull?
Other exercises for the upper back include Suspension Trainer With Grips Face Pull, Jump Rope Face Pull, Barbell Supinated Pendlay Row and Suspension Trainer With Grips Bent Knee Inverted Row.
For developers
Use Band Face Pull in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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