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Back · Band
Resistance Band Face Pull
Resistance Band Face Pull is a beginner compound strength exercise that works the upper back (back), with the biceps and forearms 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
- 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 · Trapezius, Rhomboids
- Rear Shoulders · Posterior Deltoids
Secondary muscles
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
How to do Resistance Band Face Pull
- Attach a resistance band to an anchor point at face height. Stand facing the anchor point with your feet shoulder-width apart, holding the handles with both hands, palms facing down.
- Step back to create tension in the band and extend your arms straight in front of you at shoulder height.
- Pull the handles towards your face by bending your elbows and spreading them out to the sides, keeping your upper arms parallel to the floor.
- Slowly return to the starting position with control and repeat for the desired number of repetitions.
Form tips
- Exhale as you pull the handles towards your face and inhale as you return to the starting position.
- Use a lighter resistance band if needed to ensure proper form and gradually increase the resistance as you get stronger.
- Focus on engaging your upper back and rear shoulders throughout the movement.
Resistance Band Face Pull alternatives
More upper back exercises
Resistance Band Face Pull FAQ
What muscles does Resistance Band Face Pull work?
Resistance Band Face Pull mainly works the upper back in the back (Trapezius, Rhomboids and Posterior Deltoids). The biceps and forearms work as secondary muscles.
What equipment do you need for Resistance Band Face Pull?
You need a band.
How many sets and reps of Resistance 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 Resistance Band Face Pull good for beginners?
Yes. Resistance Band Face Pull is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Resistance 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 Resistance Band Face Pull?
Other exercises for the upper back include Suspension Trainer With Grips Face Pull, Jump Rope Face Pull, Seated Normal Grip Row Machine and Barbell Pendlay Row.
For developers
Use Resistance 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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