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Exercise database

Band Face Pull Warm-Up

Band Face Pull Warm-Up is a beginner warm-up exercise that primarily trains the rear delts and upper back, with the rotator cuff and biceps assisting. Equipment: resistance band.

Library data updated BeginnerResistance band

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the band face pull warm-up

  1. 01

    Reach long at the start without dumping the shoulders forward.

  2. 02

    Pull the elbows toward the ribs and squeeze the shoulder blades.

  3. 03

    Pause briefly, then lower with control.

  4. 04

    Pull toward eye level with thumbs moving back.

Troubleshooting

Common mistakes

  • Turning the pull into a shrug.

  • Jerking the torso for momentum.

  • Dropping the chest at the finish.

Programming defaults

Sets, seconds, and rest by goal

These are the starting ranges Handler's library assigns to the band face pull warm-up for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × secondsRest between sets
Strength1 × 30–45 s0 s
Hypertrophy1 × 30–45 s0 s
Fat loss1 × 30–60 s0 s
General fitness1 × 30–45 s0 s

Between sets

  • Open the hands briefly, then grip with intent again.
  • Think elbows to ribs on the next set.

Working around discomfort

Modifications by body area

How Handler adjusts the band face pull warm-up when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Shoulder
Use a pain-free range and keep the upper arm path controlled.
Elbow
Use a softer lockout and stop before elbow discomfort changes your tempo.
Neck
Keep your gaze neutral and avoid shrugging into the neck.

Progression chain

Easier and harder variations

Regress to

Progress to

This is the most demanding step in its chain.

Questions about this exercise

What muscles does the band face pull warm-up work?
The band face pull warm-up primarily works the rear delts and upper back. The rotator cuff and biceps work as secondary or stabilising muscles. In Handler's library it is classified as a warm-up movement.
What equipment do you need for the band face pull warm-up?
You need resistance band. It is programmed in commercial gym, small gym, home gym, hotel gym setups where that equipment is available.
How many sets and seconds of the band face pull warm-up should I do?
Handler's default for a strength focus is 1 × 30–45 s with about 0 s rest, and for a muscle-building focus 1 × 30–45 s with about 0 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the band face pull warm-up suitable for beginners?
Yes. It is tagged beginner in Handler's library.

More rear delt exercises

Invited TestFlight beta · iPhone-first

Let the coach program the band face pull warm-up for you.

Handler is our product. In the invited iPhone beta, the coach places exercises like this one into your plan, sets the starting ranges shown above, and adjusts them from the sets you log. Test build, not a public download.

Request beta access