High Banded Face Pull

A face pull with a band for home; increasing tension is ideal for the rear delt and posture.

• Isolation
• Cable
• Beginner

How to do it

• Anchor the band high, pull towards your forehead
• Pull your hands apart at the end
• Squeeze your shoulder blades without shrugging your neck

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Shrugging your traps
• Pulling with trunk momentum

Muscles worked

Primary

• Rear delt

Secondary

• Traps

Alternatives

• Face Pull
• Rear Delt Fly / Reverse Pec Deck