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The Band face pull is an upper body exercise that primarily targets the rear deltoids, but also works the rotator cuff muscles. This is an isolation exercise which is well suited to beginner lifters.



  • Stand closer or further away to change the tension in the band and increase or decrease the difficulty of the exercise.



  • Attach a resistance band securely to a solid object such as a door handle. Stand with feet shoulder width apart and grab onto the band with both hands. There should be tension in the band at the starting position.
  • Pull back on the band, flaring your elbows outwards and raising your hands above your head. Squeeze your shoulder blades together and keep your glutes tensed throughout to avoid over arching your lower back.
  • Slowly return to the starting position by allowing your hands to move down and forwards.

Shoulder Muscle Diagram.

Shoulder Muscles