Videos
Instructions
- Anchor the resistance band at a high point above head level.
- Grasp the band with both hands using an overhand grip, arms extended forward.
- Step back to create tension in the band and stagger your stance for stability.
- Pull the band towards your face, leading with your elbows and keeping them high.
- Pause when your hands are near your ears, squeezing your shoulder blades together.
- Slowly return to the starting position under control.
Technical Tips
- Keep elbows above shoulder height throughout the movement.
- Focus on squeezing the upper back at the peak contraction.
- Avoid arching your lower back or shrugging your shoulders.
Breathing Tips
- Inhale as you extend your arms forward.
- Exhale as you pull the band towards your face.
Medical restrictions
- Shoulder impingement
- Cervical spine injuries
- Rotator cuff tears
The Band High Face Pull is an effective upper-body exercise designed to improve posture, shoulder stability, and upper back strength. Utilizing a resistance band anchored at an elevated point, this movement emphasizes controlled pulling toward the face while maintaining elbow height. This exercise is particularly beneficial for individuals seeking to counteract the postural imbalances caused by prolonged sitting or forward shoulder positioning. Often included in both rehabilitation and performance programs, the Band High Face Pull helps activate key stabilizing muscles, promoting healthy shoulder mechanics and scapular mobility. It’s a joint-friendly alternative to heavy pulling exercises and ideal for athletes and desk-bound individuals alike. The band provides accommodating resistance, making it suitable for a range of fitness levels while reinforcing proper movement patterns. Whether integrated into a warm-up, accessory training, or postural correction regimen, the Band High Face Pull stands out as a versatile and functional strength exercise.
What muscles do band high face pulls work?
Band high face pulls primarily target the shoulders and traps, with secondary activation of the rear deltoids, rhomboids, and neck stabilizers, making them excellent for upper back development and posture correction.
Can I do band face pulls at home?
Yes, band face pulls are ideal for home workouts. All you need is a resistance band and a secure anchor point at head or above-head height.
Are band face pulls good for posture?
Absolutely. Band face pulls help strengthen the upper back and improve scapular control, which are critical for correcting rounded shoulders and improving posture.
How high should the band be anchored for face pulls?
The band should be anchored slightly above head height to allow a downward pull path that aligns with the upper back and shoulder muscles.
How many reps of band face pulls should I do?
For posture and endurance, aim for 10–15 controlled reps per set. Focus on form and muscle activation rather than heavy resistance.