Band Face Pull

Rear Delts, TrapsResistance Band

The banded face pull is a key upper-body pulling exercise that strengthens the rear deltoids, upper back, and rotator cuff to improve posture.

How to do it

1Anchor a band at chest height or higher and grab the ends with arms extended straight out in front of you.

2Take a step back until you feel light initial tension on the band.

3Pull the band straight toward your face, driving your elbows back and high out to the sides.

4At peak pull, squeeze your shoulder blades and rotate your forearms back so your hands end up beside your ears.

5Slowly reverse the movement to return your arms to full extension.

Common mistakes

Dropping your elbows below wrist level, shifting load off the rear delts onto the lats.

Leaning your torso back to yank the band using momentum.

Jutting your head forward to meet the band instead of pulling the band to your face.

Breathing

Exhale as you pull the band toward your face, and inhale as you return to the start position.

Make it harder or easier

To lessen resistance, step closer to the band's anchor point.

To increase resistance, step further away or hold a peak contraction at the end of the pull.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.