How to do the Band Face Pull
Step by step
- Anchor a band at about face height and hold one end in each hand, arms straight out in front of you.
- Step back to create tension and stand tall with a braced core.
- Pull the band toward your eyes, spreading your hands apart as you go.
- Drive your elbows high and back so your hands finish beside your ears.
- Squeeze your upper back and rear shoulders, then return slowly to the start.
The thing people get wrong
Pull toward your face and flare your hands wide at the end - keeping your elbows high is what targets the rear shoulders and upper back.
Coaching cue
Use a light band so you can hold the finish for a beat without shrugging.
Make it easier or harder
- Easier: Step closer to the anchor to lower the tension.
- Harder: Step farther back and pause one second at the finish.
Muscles worked
- Primary: Upper Back, Rear delts
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.