فيس بول بالمطاط

Band Face Pull

The band face pull follows the same idea as the cable face pull, using a band anchored to something solid. It works the rear delts, upper back and traps. It suits home training or a quick warm-up without a machine.

Main muscle: Rear delts · Helping: Upper back, Traps · Equipment: Band

How to do it

1. Anchor the band to something solid at face height or a little higher
2. Hold it with an overhand grip and step back until it's taut
3. Pull toward your face and spread your hands apart, elbows high at shoulder level
4. Pause with your hands beside your ears, then return slowly

Common mistakes

• Anchoring the band to something that can move
• Dropping your elbows so it becomes a row to the chest
• Leaning back and pulling with your body weight

More tips

• Step farther from the anchor or use a stronger band to make it harder
• Breathe out as you pull and hold for a second with your hands beside your ears
• Before each set, check the band is anchored securely and has no tears

Sets and reps

3 sets of as many clean reps as you can, resting 1–2 minutes. Add reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Band Face Pull work?

Mainly the rear delts, with help from the upper back and traps.

Is the Band Face Pull a compound or an isolation exercise?

Compound: it works several joints and muscles together. Do it early in your workout while you're fresh.

What do I need for the Band Face Pull?

A resistance band that suits your strength.

Is it good for beginners?

Yes. Start with a light weight until the movement feels right, then add weight little by little.

What can I do instead?

Try the Reverse Pec Deck or the Bent-Over Dumbbell Rear Delt Fly; they also work the rear delts.

More exercises for the rear delts

• Reverse Pec Deck
• Bent-Over Dumbbell Rear Delt Fly
• Cable Rear Delt Fly
• Cable Face Pull
• Band Pull-Apart

Log this exercise in OSRHQ GYM