Shoulders · Resistance Band
Resistance Band Face Pull
How to do the resistance band face pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach band to a fixed point at head height. Grasp band with both hands, step back to create tension. Pull band towards face, elbows high and wide, squeezing shoulder blades.
- 1Pull the band toward your face while spreading your hands apart; you should feel your rear delts and upper back activate
- 2Keep your elbows high and wrists neutral, squeezing your shoulder blades together
- 3Maintain a slight bend in your knees and a stable stance to feel the work in your upper body
Common mistakes
- Don't lean backward or use your lower back to help the pull
- Avoid shrugging your shoulders or bending your wrists
- Don't let the band snap back, control the movement both ways
Muscles worked
The resistance band face pull mainly works the side delts, with the upper traps and lats assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- LatsSupport
- BicepsMinor
- ForearmsMinor
Kovo programs the resistance band face pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.