Female model ex_ZDCZFS

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Shoulders · Band

Band Front Face Pull

beginnerstrength

Band Front Face Pull is a beginner compound strength exercise that works the delts (shoulders), with the biceps assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Band
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders · Posterior Deltoids
Upper Back · Rhomboids, Trapezius

Secondary muscles

Biceps · Biceps Brachii

How to do Band Front 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 in front of your face.
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 Front Face Pull alternatives

Cable Face Pull With Rope

Delts · beginner

Dumbbell Bent Over Face Pull

Delts · intermediate

Cable Upright Row With Straight Bar

Delts · beginner

Dumbbell One Arm Snatch

Delts · advanced

More delts exercises

Pull Apart Cable Resistance Band

Delts · beginner

Dumbbell Standing Curl Arnold Press

Delts · intermediate

Dumbbell Armpit Row

Delts · intermediate

Upright Row Dumbbell

Delts · intermediate

Upright Row Cable Resistance Band

Delts · beginner

Kettlebell Rear Delt Row

Delts · intermediate

Barbell Snatch

Delts · advanced

Upright Row Barbell

Delts · intermediate

Band Front Face Pull FAQ

What muscles does Band Front Face Pull work?

Band Front Face Pull mainly works the delts in the shoulders (Posterior Deltoids, Rhomboids and Trapezius). The biceps work as secondary muscles.

What equipment do you need for Band Front Face Pull?

You need a band.

How many sets and reps of Band Front 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 Front Face Pull good for beginners?

Yes. Band Front Face Pull is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Band Front 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 Front Face Pull?

Other exercises for the delts include Cable Face Pull With Rope, Dumbbell Bent Over Face Pull, Cable Upright Row With Straight Bar and Dumbbell One Arm Snatch.

For developers

Use Band Front 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_ZDCZFS" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_ZDCZFS",
  "name": "Band Front Face Pull",
  "model": "female",
  "target": "Delts",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_ZDCZFS/mp4-720.mp4?…",
    "poster": "https://…/ex_ZDCZFS/poster.jpg?…"
  }
}