Band face pull

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How to do it

Banda anclada a la altura de la cara: tira hacia la frente separando las manos y rotando los hombros hacia fuera. Trabaja trapecio medio y deltoides posterior, claves para la salud del hombro.

Muscles worked

Mainly trapecio. Train it inside a balanced routine to progress safely.

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.

Alternative exercises

• Dumbbell upright row
• Farmer carry
• Barbell shrugs
• Dumbbell shrugs
• Low cable shrug

Add it to your routine

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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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