Band Face Pull
Stronger upper back. Better posture.
A pulling move using a resistance band aimed at your face, targeting the often-neglected muscles of your upper back and rear shoulders. One of the best moves for posture and healthy, balanced shoulders.
Benefits
- Strengthens rear shoulders
- Builds a stronger upper back
- Improves posture
- Boosts shoulder health and stability
- Counteracts hunching and sitting
- Portable — just a band
Muscles worked
Rear Delts Upper Back (Rhomboids & Traps) Rotator Cuff Core
Step by step
1
Set up
Anchor a band at about face height. Hold the band with both hands, arms extended, and step back for tension.
2
Pull
Pull the band toward your face, drawing your hands apart and leading with your elbows out wide.
3
Squeeze
Squeeze your upper back and rear shoulders, hands ending beside your ears, elbows high.
4
Return
Slowly extend your arms back to the start with control. Repeat.
Tips for best form
Do it right.
- Lead with your elbows, high and wide
- Pull the band toward your forehead/eyes
- Squeeze your shoulder blades together
- Keep your shoulders down, away from your ears
- Control the return — don’t let the band snap
Find your version
1. Seated Band Face PullBeginner
- Extra stability
- Learn the movement
2. Standing Band Face PullIntermediate
- Adds core work
- Standard version
3. Half-Kneeling Face PullAdvanced
- More core & anti-lean
- Great for control
Common mistakes to avoid
- Shrugging your shoulders up
- Dropping your elbows low
- Using momentum
- Standing too close (not enough tension)
How much, how often
| Level | Reps | Sets | Rest |
|---|---|---|---|
| Beginner | 12–15 | 2–3 | 45 sec |
| Intermediate | 15–20 | 3–4 | 30–45 sec |
| Advanced | 20+ | 3–4 | 30 sec |
Tips for best results
- Keep your elbows high throughout
- Focus on squeezing your upper back
- Use a lighter band and higher reps
- Great in warm-ups and posture work
- Move slowly and controlled