Alternatives
- Resistance Band Pull Apart
- Kettlebell High Pull / Upright Row
- Renegade Row
Summary
The resistance band face pull is a powerful shoulder and upper back exercise that targets the rear deltoids and upper traps. It helps correct poor posture by improving scapular retraction and shoulder external rotation.
Benefits of the Resistance Band Face Pull
- Builds strength in the rear delts, traps, and rotator cuff muscles
- Promotes better posture and shoulder health
- Helps counteract internal shoulder rotation from pressing movements or daily activities
- Great as a warm-up or accessory exercise
- Low impact and joint-friendly
Resistance Band Face Pull Muscles Worked
- Primary: Rear Deltoids, Trapezius, Rhomboids
- Secondary: Rotator Cuff, Biceps
Instructions
- Anchor a resistance band at upper chest or face height
- Grab the ends of the band with both hands using a neutral grip (thumbs pointing backward)
- Step back to create tension, arms fully extended in front
- Pull the band toward your face, flaring your elbows out to the sides
- Squeeze your shoulder blades together at the peak of the movement
- Slowly return to the start position with control
- Repeat for the desired number of reps
Common Mistakes
- Pulling with the arms instead of initiating from the back
- Shrugging the shoulders up during the pull
- Letting the band snap back with no control
- Using an incorrect grip that encourages internal shoulder rotation
- Arching the lower back excessively instead of staying stable