Band face pull

3 × 12-15  ·  Equipment: Resistance bands

Muscle groups: Back · Shoulders

How to do band face pull

1. Hold the band with both hands at chest height and step back to create tension.
2. Raise the band to eye level and step back a bit more to add resistance.
3. Pull your hands toward your face, separating them to ear height, with elbows high.
4. At the end, rotate your arms back so your hands finish near your ears with thumbs pointing back.
5. Squeeze the rear shoulders and shoulder blades for a moment.
6. Return slowly by extending your arms until they are straight, without losing tension.

Mistakes to avoid

• Do not let your elbows drop: keep them high so the work targets the rear delts.
• Avoid arching your back or jutting your head forward to reach the band.
• Do not hunch while pulling; keep your neck long and your chest open.
• If you feel shoulder pain, reduce the band tension and shorten the range.

Progression

• Begin with a light band and 12-15 reps until you control the movement well.
• Week by week, increase resistance with stronger bands or a longer anchor distance.
• Add a 2-second pause squeezing at the end of the range for more tension.
• Progress when you can hold your elbows high and shoulder blades stable through the whole set.