Band Face Pulls

The banded face pull is a movement that targets a specific set of muscles, most of which are smaller in size and are assistance muscles to greater more voluminous muscle units (such as the shoulders and back).

Below is a listing of some of the muscles targeted by the banded face pull.

  • Rear Deltoids
  • Rhomboids
  • External Rotators (Infraspinatus and Teres Minor)
  • Trapezius

Why do them?

  • Upper Shoulder and Back Strength
  • Increased Scapular Stability
  • Better Shoulder Health

Generally speaking, banded face pulls are done with light to moderate tension for moderate to higher reps (8-20 reps). When performing these, whether in a warm-up, prehabilitation/rehabilitation setting, or simply to increase hypertrophy and control, more precise movements and controlled contractions may be best rather than high loading and few reps.

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