Face Pulls
Face Pulls
Equipment: Tube Resistance Band with Handles (with door anchor)
Difficulty: Beginner to Intermediate
Target Muscles: Rear deltoids, rhomboids, trapezius, rotator cuff
How to Perform Face Pulls
Step-by-Step Instructions:
- Anchor the resistance band at face height using the door anchor
- Hold a handle in each hand with palms facing each other
- Step back to create tension in the band
- Stand with feet hip-width apart, slight bend in knees
- Start with arms extended straight out in front of you
- Pull both handles toward your face
- Separate your hands as you pull, bringing them to either side of your head
- Squeeze your shoulder blades together at the end
- Slowly return to the starting position
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 12-15 reps
- Intermediate: 3 sets of 15-20 reps
- Advanced: 3-4 sets of 20-25 reps
Form Tips:
- Pull the band toward your face, not your chest
- Keep your elbows high throughout the movement
- Squeeze your shoulder blades together at the end
- Keep your core engaged and torso stable
- Don't lean back - stay upright
- Focus on using your rear delts and upper back
Common Mistakes to Avoid:
- Pulling toward chest instead of face
- Letting elbows drop down
- Leaning backward
- Not separating hands enough
- Using momentum instead of muscle control
- Not squeezing shoulder blades together
Modifications:
- Easier: Step closer to anchor point for less resistance
- Harder: Step further away, slow tempo, or add a pause at the peak contraction
Benefits:
- Strengthens rear deltoids and upper back
- Improves posture
- Balances out pressing exercises
- Strengthens rotator cuff muscles
- Helps prevent shoulder injuries
- Great for shoulder health