{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Resistance Band Face Pull",
      "kind": "common"
    },
    {
      "text": "Face Pull with Band",
      "kind": "common"
    },
    {
      "text": "Face pulls with yellow/green band",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-posterior",
        "role": "prime-mover"
      },
      {
        "muscle": "infraspinatus",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-minor",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction",
          "external-rotation"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "upward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength",
      "rehabilitation"
    ],
    "movement_patterns": [
      "horizontal-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "resistance-band"
      ]
    ]
  },
  "external_ids": {
    "wger": "1732"
  },
  "id": "oec:band-face-pull",
  "instructions": {
    "setup": [
      "Anchor a resistance band securely around an upright post or rack at approximately eye level.",
      "Grasp the band with both hands using a neutral or overhand grip, palms facing each other or downward.",
      "Step back until your arms are fully extended and the band has slight initial tension, adopting a stable staggered stance."
    ],
    "steps": [
      "Pull the center of the band toward your face while driving your elbows high and out to the sides.",
      "Externally rotate your shoulders as you pull so your hands finish alongside your ears and thumbs point backward.",
      "Pause briefly at peak contraction to actively squeeze your shoulder blades and rear deltoids.",
      "Slowly extend your arms forward under control to return to the starting position."
    ],
    "breathing": "Exhale as you pull the band toward your face and inhale as you return to arm extension.",
    "cues": [
      "Pull the band apart as you pull it toward your eyes.",
      "Hands finish behind the elbows.",
      "Keep your chest proud and ribs pulled down."
    ],
    "common_faults": [
      {
        "fault": "Leaning back and using body sway to pull the band.",
        "correction": "Brace the core and use a staggered stance to keep the torso stationary throughout the movement."
      },
      {
        "fault": "Pulling the band into the chest instead of the face.",
        "correction": "Keep the elbows elevated at shoulder height and aim the pull toward your eyes or forehead."
      },
      {
        "fault": "Shrugging the shoulders toward the ears.",
        "correction": "Keep the shoulder blades depressed and focus on squeezing them together rather than pulling up."
      }
    ],
    "safety": {
      "precautions": [
        "Check the resistance band for tears, cracks, or excessive wear before securing it to the anchor point."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "elastic"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "band-tension",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Band Face Pull",
  "previous_ids": [
    "oec:face-pulls-with-yellow-green-band"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Face pulls with yellow/green band",
        "url": "https://wger.de/en/exercise/1732/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "54str"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-face-pull"
    },
    {
      "type": "variation-of",
      "target": "oec:cable-face-pull"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-bent-over-face-pull"
    },
    {
      "type": "substitute-for",
      "target": "oec:band-pull-apart"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "staggered",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A horizontal pulling exercise using a resistance band anchored at head height to strengthen the rear deltoids, upper back, and rotator cuff."
}