Band Face Pull

Band Face Pull

The Band Face Pull is a fantastic exercise that targets the upper back and shoulder muscles, particularly the rear delts and rotator cuff. This exercise helps to correct rounded shoulders and improve posture, making it perfect for those who spend long hours sitting at a desk or hunched over a computer. To perform the Band Face Pull, you will need a resistance band and an anchor point such as a sturdy pole or the bottom of a closed door. Start by grabbing the band with an overhand grip and extending your arms in front of you at shoulder height. Step back until there is tension on the band and your arms are fully extended. This is your starting position. From here, squeeze your shoulder blades together and pull the band towards your face, leading with your elbows. Imagine trying to touch your thumbs to your temples while maintaining a strong posture. Pause for a moment when you feel a contraction in your upper back, then slowly return to the starting position. It's important to maintain control throughout the movement, focusing on the mind-muscle connection with the targeted muscles. Avoid using too much momentum or jerking the band, as this can lead to injury. Incorporating Band Face Pulls into your workout routine can improve shoulder stability, strengthen the upper back, and enhance overall posture. Aim for 3-4 sets of 10-15 repetitions, ensuring that you are using a resistance band that challenges you without sacrificing proper form. As always, remember to warm up before starting any exercise and consult a fitness professional if you have any concerns or specific health conditions. Get ready to feel the burn and take a step towards a stronger and more balanced upper body!


  • Grab a resistance band and loop it around a stable object at shoulder height.
  • Take a step back, holding the band with both hands, palms facing down.
  • Stand with your feet shoulder width apart, and knees slightly bent.
  • Pull the band towards your face, leading with your elbows and squeezing your shoulder blades together.
  • Pause briefly at the end of the movement, then slowly release and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter resistance bands and gradually increase the tension as you get stronger.
  • Maintain proper form throughout the exercise to target the upper back and rear shoulder muscles effectively.
  • Engage your core and keep your body stable throughout the movement.
  • Squeeze your shoulder blades together at the end of the exercise to maximize the contraction.
  • Focus on pulling the bands towards your face, rather than pulling the hands back.
  • Perform the exercise in a controlled manner, avoiding jerky movements.
  • Include band face pulls as part of your upper body workout routine to improve posture and strengthen the upper back.
  • Ideally, perform 2-3 sets of 10-15 repetitions in each workout session.
  • Pair band face pulls with other exercises that target the rear shoulder muscles for a well-rounded workout.
  • Listen to your body and adjust the resistance level or range of motion based on your fitness level and comfort.


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