How to do it
- Anchor a band at roughly eye height and hold it with both hands, palms facing down.
- Step back until the arms are straight and the band is tight.
- Pull towards your forehead, splitting the hands apart and finishing with the knuckles beside your ears.
Cues that matter
- Elbows high and wide — this is a pull apart, not a row.
- Externally rotate at the end so the thumbs point behind you.
Common mistakes
- Pulling to the chest, which turns it into a row and loses the rear delts.
- Letting the elbows drop below the hands.
Muscles worked
Primary
- Traps
- Mid traps
- Lower traps
Also works
- Rear delts
- Rotator cuff
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Face Pull in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the traps with different equipment — for a day the resistance band is taken, or a gym that does not have one.