2 minutes reading time

Band: Half-Kneeling Resistance Face Pull

Beginner
Equipment
Shoulders
Shoulders
Shoulders
Shoulders
Abs
Abs
Abs
Abs
Upper back
Upper Back
Upper back
Upper Back
Equipment
Bands
Bands
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull (Bilateral)

The Half-Kneeling Resistance Band Face Pull is a posterior shoulder isolation exercise that emphasizes rear deltoid and upper back activation. Performing the movement in a half-kneeling stance adds a stability advantage, encouraging strict form and reducing compensation through the lower back.

The resistance band provides increasing tension throughout the movement, making the contraction at the top especially effective for posture and scapular control.

Key Benefits:

  • Activates rear delts and scapular stabilizers
  • Improves posture and shoulder alignment
  • Builds scapular upward rotation and control
  • The half-kneeling stance minimizes momentum and core compensation
  • Scalable and joint-friendly alternative to machine or cable pulls
  1. Set a resistance band at face height and assume a half-kneeling stance (one knee on the ground, the other foot flat in front).
  2. Grip the band with both hands using a pronated grip (palms facing down), arms extended in front of you.
  3. Inhale, then pull the band toward your face by driving the elbows outward and upward.
  4. Keep the band at eye level throughout the movement.
  5. Pause briefly at the top and squeeze the rear delts and scapulae.
  6. Slowly return to the start with control.
  7. Repeat for the desired number of reps.
  • 🧠 Keep your torso upright—don’t lean or arch the back during the pull.
  • 🎯 Elbows should stay above the wrists and flare out, not down.
  • 🧍‍♂️ Anchor the band at eye level to focus on rear delts, not lats.
  • ✋ Avoid pushing your head forward to meet the band—let the arms do the work.
  • ⏱️ Focus on control—avoid using speed or momentum.
  • 🔄 Switch kneeling legs halfway through the set for balance and symmetry.

💪 The half-kneeling banded face pull is one of the most effective ways to build strong, posturally sound shoulders. Add it to your warm-up or upper body day and pull your posture into perfection. 🚀

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