How to do a Loop Band Face Pull
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Loop Band Face Pull
Workouts with Loop Band Face Pull
Instructions for Proper Form
This exercise targets the rear deltoids, traps, and upper back, promoting shoulder health and posture. The loop band adds a variable resistance, making it more accessible and effective than cable variations.
- Anchor the band of the same resistance at roughly head height.
- Stand upright facing the anchor and grab the band with a close overhand grip.
- Take a couple of steps back so there is some tension in the band with your arms extended.
- Keep your arms parallel to the ground and brace your core as you flex your elbows to pull the band to your chin allowing your hands to separate slightly.
- Control the resistance back to the starting position normal pace and repeat the movement.
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Generate My PlanAlternative Exercises to Loop Band Face Pull
1. Cable Face Pull
96 mSCORESWAPPED 306 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
2. Loop Band High Pull
32.7 mSCORESWAPPED 150 TIMESThis compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls while still promoting strength and muscle growth.
- Beginner
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3. Loop Band Underhand Front Raise
35.8 mSCORESWAPPED 91 TIMESLoop Band Underhand Front Raise is a variation on the more standard Front Raise. Like the Front Raise, this is an isolation exercise that primarily targets the shoulder's anterior deltoid (front of the shoulder). The use of a loop band increases resistance as you lift, making this a great exercise for building strength at the top of the movement, and the underhand grip can provide a more comfortable wrist position.
- Beginner
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4. Loop Band Seated Shoulder Press
39.7 mSCORESWAPPED 85 TIMESPerformed seated with a loop band, this exercise focuses on shoulder and upper body strength. The seated position ensures stability and allows for concentrated effort on the deltoids as the band provides resistance throughout the press motion. This variation is excellent for isolating the shoulders, enhancing muscular endurance, and can be particularly beneficial for individuals with limited lower body mobility.
- Beginner
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- Loop Bands
5. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 76 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
6. Pike Push Up
59.8 mSCORESWAPPED 61 TIMESPike Push Up is a bodyweight exercise that primarily targets the shoulders. It's a more advanced variation of a standard Push Up, with the added difficulty of having your hips raised high in the air, mimicking a handstand push-up position. This position shifts more of the load onto your shoulders, making it an excellent exercise for developing shoulder strength and stability.
- Intermediate
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7. Cross-body Arm Stretch
11.9 mSCORESWAPPED 46 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
- Beginner
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8. Dumbbell Front Raise
98.6 mSCORESWAPPED 40 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
9. Mini Loop Band Overhead Fly
19.8 mSCORESWAPPED 35 TIMESAn isolation exercise that targets the deltoids and upper back, the overhead fly with a mini loop band adds resistance to improve muscle strength and stability. This variation offers a unique challenge, enhancing shoulder health and aesthetics better than standard flies.
- Beginner
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10. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 35 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.