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Back · Band
Resistance Bands Facepull
Resistance Bands Facepull is a beginner compound strength exercise that works the upper back (back), 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
- Upper Back
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- 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 Resistance Bands Facepull
- 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.
Resistance Bands Facepull alternatives
More upper back exercises
Resistance Bands Facepull FAQ
What muscles does Resistance Bands Facepull work?
Resistance Bands Facepull 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 Resistance Bands Facepull?
You need a band.
How many sets and reps of Resistance Bands Facepull 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 Bands Facepull good for beginners?
Yes. Resistance Bands Facepull is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Resistance Bands Facepull 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 Bands Facepull?
Other exercises for the upper back include Elbow Lift Reverse Push Up, Supine Push Up, Shoulder Circle and Seated Row Machine Rows.
For developers
Use Resistance Bands Facepull 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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