How to do a Face Pull
The face pull is an upper back and shoulder exercise where you pull a band or cable from a high anchor toward your face with your elbows high. It targets the rear delts and traps while training the shoulder blades to retract. It suits all levels and works well as a warm-up or accessory move.
- Primary muscles
- Rear deltoids, Upper back (middle and lower traps, rhomboids)
- Also works
- Rotator cuff (external rotators), Biceps
- Equipment
- Resistance band, High anchor point
- Level
- Beginner
Step by step
- Secure a resistance band to a sturdy anchor at about head height and hold one end or handle in each hand.
- Step back until the band has light tension and stand tall with feet about shoulder width apart.
- Brace your core and start with your arms reaching forward toward the anchor.
- Pull the band toward your face, keeping your elbows high and spreading your hands apart as they approach your ears.
- Pause and squeeze your shoulder blades together with your knuckles turned back.
- Return slowly to the start without letting the band snap your arms forward.
Coaching cues
- Keep your elbows at or slightly above shoulder height.
- Finish in a double-biceps pose with your hands beside your head.
- Use light resistance and focus on a slow, controlled squeeze.
Common mistakes
Going too heavy
Use a band or weight that lets you hold the end position for a full second without leaning back.
Elbows dropping
Keep your elbows high so the rear delts and upper back do the work instead of the lats.
Leaning back
Stay upright with your ribs down and let the arms and shoulder blades move.
Letting the band snap back
Resist the band on the way out for a slow two-second return.
Sets and reps
Strength
3–4 sets of 8–10 reps
Muscle growth
3–4 sets of 12–15 reps
Endurance
2–3 sets of 20–25 reps
Alternatives
FAQ
Are face pulls good for posture?
Face pulls strengthen the rear delts and upper back muscles that pull the shoulders back, which can support a more upright posture. They work best as part of a balanced program, not as a standalone fix.
How often should I do face pulls?
Because they use light loads, most people can do them two to four times a week, often at the start of upper-body sessions or as a finisher.
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