Band Face Pull

Setup

- Prepare and inspect the required equipment (resistance band) and clear enough space for the full movement and safe exit.

- For Band Face Pull, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Set the cable or band around eye level and step back until it stays lightly tensioned.

Execution

- Lead the elbows high but comfortable, pull toward the eyebrows and finish with the hands beside the head.

Range, tempo and breathing

- Perform 3 × 12–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not lean back, shrug or turn it into a low row. Reduce resistance and keep the cable at face height.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.