Band High Face Pull
- Beginner
- Resistance band
The band high face pull is one of the most underrated shoulder-health exercises in any program. By pulling a band from above eye level toward the face with the elbows high, it directly trains the rear deltoids and the muscles between the shoulder blades — both of which take a beating from desk work and bench pressing.
How to do the Band High Face Pull
- Anchor a band at slightly above eye level and grip both ends with your palms facing the floor.
- Step back until the band has tension at full arm extension and stand tall with your feet shoulder-width.
- Pull both hands toward your face, leading with your elbows and keeping them at or above shoulder height.
- Squeeze your shoulder blades together at the end of the pull, feeling the rear delts and mid-back engage.
- Slowly return to the starting position over 2 to 3 seconds, keeping tension on the band the whole time.
- Repeat for 12 to 20 reps, prioritizing a clean squeeze over heavy band tension.
Muscles worked
- Primary:
- Shoulders
- Secondary:
- Traps
Why train it
- Strengthens the rear delts and upper back to balance out heavy pressing.
- Improves posture and shoulder-blade control after long days at a screen.
- Adds a low-impact prehab piece that works anywhere with a band.
Common mistakes
- Letting the elbows drop below shoulder height, which turns the movement into a row and skips the rear delts.
- Pulling with the biceps instead of the elbows, leaving the upper back understimulated.
- Using too heavy a band so form breaks down — light tension with clean reps beats heavy ugly reps here.
- Shrugging the shoulders up to the ears at the end of the pull, loading the traps instead of the rear delts.
Frequently asked questions
What muscles does the Band High Face Pull work?
The Band High Face Pull trains the shoulders as the main target. Expect the traps to take some of the load as well.
What equipment do I need for the Band High Face Pull?
The Band High Face Pull needs a resistance band. Nothing beyond that is required to run the movement the way it is described above.
Is the Band High Face Pull suitable for beginners?
Yes. The Band High Face Pull is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the Band High Face Pull at home?
Yes, if you own a resistance band. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Band High Face Pull should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Band High Face Pull?
Cable Bar Face Pull, Dumbbell Upright Row, and Reverse Pec Deck train the same primary muscles as the Band High Face Pull. Pick whichever one matches the equipment in front of you.