How to Do Band Face Pull

Band Face Pull is a shoulders exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Face Pull

  1. 01Secure a resistance band to a sturdy anchor at eye level and grip the ends with palms facing each other.
  2. 02Step back until the band is taut with arms fully extended and feet in a staggered stance.
  3. 03Pull the band toward the forehead while simultaneously flare the elbows out and back.
  4. 04Rotate the wrists outward at the end of the movement so the fists are beside the ears.
  5. 05Inhale and slowly extend the elbows back to the starting position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Face Pull

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the chin tucks or the head shifts forward, imagine a string pulling the crown of the head toward the ceiling during the pull.

Same coaching engine used inside the A90 app

05 / FAQ

Band Face Pull questions

What muscles does Band Face Pull work?

Band Face Pull is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Band Face Pull correctly?

Secure a resistance band to a sturdy anchor at eye level and grip the ends with palms facing each other. Step back until the band is taut with arms fully extended and feet in a staggered stance. Pull the band toward the forehead while simultaneously flare the elbows out and back. Rotate the wrists outward at the end of the movement so the fists are beside the ears. Inhale and slowly extend the elbows back to the starting position.

What is the A90 coach tip for Band Face Pull?

If the chin tucks or the head shifts forward, imagine a string pulling the crown of the head toward the ceiling during the pull.

Is Band Face Pull suitable for beginners?

Band Face Pull is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Face Pull?

Band Face Pull uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band face pull into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime