Band Face Pull
A band pull toward the face with both elbows raised and hands separated.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal pull
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Anchor the band at face height on a fixed post or bar. Do not use a door.
- Face the anchor and hold one end in each hand. Step back until the band has light tension with the arms straight.
Do the rep
- Pull the hands toward the sides of the face and keep the elbows near shoulder height.
- Return to straight arms under control without leaning back.
What counts as a rep
One rep pulls both hands toward the sides of the face and returns to straight arms without leaning back.
One rep pulls both hands toward the sides of the face and returns to straight arms without leaning back.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Bring the hands beside the face.
- Use a stronger band when the reps get easy.
Common mistakes
Leaning back to pull
What you seeThe trunk moves backward as the elbows bend.
FixUse a lighter band and keep the trunk still.
A stable position keeps the intended movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band shows a tear or slips from its support.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app