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Resistance Band Half Kneeling Face Pull

Resistance Band Half Kneeling Face Pull

The Resistance Band Half Kneeling Face Pull is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is performed using a resistance band, which allows for a greater range of motion and adds additional resistance to challenge your muscles. To perform the Resistance Band Half Kneeling Face Pull, you will need a resistance band and a stable anchor point such as a sturdy post or a door anchor. Begin by kneeling down on one knee and positioning yourself at a distance where the resistance band is slightly taut. Grasp the resistance band with both hands, palms facing down and arms extended in front of you. As you pull the resistance band towards your face, focus on squeezing your shoulder blades together and keeping your elbows at a 90-degree angle. Pause for a moment at the top of the movement and then slowly return to the starting position, maintaining control throughout the exercise. Be mindful of your posture throughout the movement, keeping your core engaged and spine neutral. The Resistance Band Half Kneeling Face Pull is a beneficial exercise for improving shoulder stability and posture. By targeting the muscles in your upper back, it helps to counteract the effects of prolonged sitting and poor posture. Add this exercise to your upper body routine for a well-rounded workout that promotes strength and balance. Remember to start with a resistance level that challenges you but allows for proper form, and gradually increase the resistance as you become stronger.


  • Start by attaching a resistance band to a sturdy anchor point at chest height.
  • Kneel on one knee, positioning yourself several feet away from the anchor point.
  • Grasp the resistance band handles with an overhand grip, bringing your hands to shoulder level.
  • Engage your core and maintain an upright posture throughout the exercise.
  • Begin by retracting your shoulder blades and pulling the resistance band towards your face, keeping your elbows high.
  • Ensure that you are using your upper back muscles to initiate the movement, rather than relying on your arms.
  • Hold the contraction at the end position for a brief moment, squeezing your shoulder blades together.
  • Slowly extend your arms back to the starting position, maintaining control over the band tension.
  • Repeat the movement for the desired number of repetitions.
  • Switch knees and repeat the exercise on the opposite side.

Tips & Tricks

  • Make sure to keep your back straight and core engaged throughout the movement.
  • Focus on squeezing your shoulder blades together as you pull the resistance band towards your face.
  • Control the movement both on the way up and on the way back down to maximize muscle activation.
  • Start with a lighter resistance band and gradually increase the tension as you get stronger.
  • Avoid using momentum or jerking movements; the key is to maintain control and tension in the muscles.
  • Take deep breaths and exhale as you pull the band towards your face to engage your core and stabilize your body.
  • If you feel any discomfort or pain, adjust the position of the band or consult with a fitness professional for proper form.
  • Consider incorporating this exercise into your upper body strength training routine to target the rear deltoids and upper back muscles.
  • For an added challenge, try performing the exercise on an unstable surface like a balance pad or Bosu ball to engage more stabilizer muscles.
  • Remember to warm up your shoulders and upper body before attempting this exercise to reduce the risk of injury.

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