Band Pull-Apart (Face Pull)

The band face pull combines the shoulder external rotation benefit of a cable face pull with the convenience of a resistance band. It can be done anywhere and is an excellent shoulder health exercise.

Beginner 💪 Rear Delts Isolation Isolation
3–4
Sets
15–25
Reps
45 sec
Rest
Isolation
Type
🏋️ Resistance Band
Band Pull-Apart (Face Pull) — start and finish positionsSTARTFINISH
Resistance Band
Rear Delts Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Rear-delts training guide →

Primary
Rear Delts
Secondary
Upper Back
Traps
Highlighted muscles

How To Perform

  1. 1 Anchor the band at face height or hold it in front of you.
  2. 2 Grip both ends with hands at face height.
  3. 3 Pull the band toward your face, separating hands to ear level.
  4. 4 Return slowly with control.

Form Cues

  • ✓ Elbows must stay at or above shoulder height.
  • ✓ Think thumbs toward ears at the end of each rep.

Common Mistakes

  • ✗ Elbows dropping below shoulder height.
  • ✗ Pulling too fast.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Band Pull-Apart (Face Pull), this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Band Pull-Apart (Face Pull)? These alternatives target the same muscles:

Cable Face Pull
Rear Delts · Beginner
→
Rear Delt Fly
Rear Delts · Beginner
→
Reverse Pec Deck
Rear Delts · Beginner
→

Swap Band Pull-Apart (Face Pull) for something else

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Where This Exercise Fits

FAQ

How many sets of Band Pull-Apart (Face Pull) should I do?▾
3–4 sets of 15–25 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for rear delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Band Pull-Apart (Face Pull) target?▾
Band Pull-Apart (Face Pull) primarily targets the Rear Delts. Secondary muscles include Upper Back, Traps.
Is Band Pull-Apart (Face Pull) good for beginners?▾
Band Pull-Apart (Face Pull) is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Band Pull-Apart (Face Pull), 45 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.