ProgreviaBand face pull
Home › Exercises › Traps › Band face pull
How to do it
Band anchored at face height: pull toward your forehead while spreading your hands apart and rotating the shoulders outward. Works the mid-traps and rear delts, key for shoulder health.
Muscles worked
Mainly trapecio. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal pull
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.5 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Band face pull compares with other traps exercises
The catalogue has 9 exercises with traps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Band face pull is number 2 (tied with one other).
That makes it a good candidate for adding traps sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers one alternative: Dumbbell upright row.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band Y-raise | resistance band | Low (0.4 out of 2.2) | Basic |
| Band shrug | resistance band | Low (0.5 out of 2.2) | Basic |
| Band face pull | resistance band | Low (0.5 out of 2.2) | Basic |
| Low cable shrug | cable | Low (0.6 out of 2.2) | Basic |
| Machine shrug | machine | Low (0.6 out of 2.2) | Basic |
| Dumbbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| Barbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| Dumbbell upright row | dumbbells | Moderate (0.9 out of 2.2) | Needs coaching |
Alternative exercises
More Horizontal pull exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Band face pull based on your level, goal and available days.
Build your Traps workout
Generate a full routine with the emphasis on Traps and Band face pull among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Band face pull work?
Band face pull mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Band face pull should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).
Is Band face pull good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.
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