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Band: Standing Face Pull

Intermediate
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 Standing Banded Face Pull is a key movement for targeting the rear deltoids and upper back. It's commonly used to improve posture, shoulder mechanics, and scapular control—especially before pressing or pulling workouts.

Thanks to the band’s accommodating resistance, the load increases as you approach full contraction, making it a highly effective activation and strengthening drill.

Key Benefits:

  • Isolates and strengthens the rear delts
  • Improves scapular retraction and upper back engagement
  • Enhances shoulder mobility and postural alignment
  • Ideal for prehab, warm-ups, or upper-body accessory work
  • Easy to adjust resistance by changing band thickness or stance
  1. Anchor a resistance band at face height and grab it with a pronated grip (palms down), arms extended forward.
  2. Stand in a split stance to improve balance.
  3. Inhale, brace your core, and pull the band toward your face, keeping the elbows high and flared out.
  4. Squeeze your shoulder blades together at the peak of the movement.
  5. Slowly return to the start position with control.
  6. Repeat for the desired number of repetitions.
  • If you start leaning back, try switching to a half-kneeling stance to stay more stable.
  • Keep elbows high and wide to maximize rear delt activation.
  • Don’t lead with your chin—maintain a neutral neck throughout.
  • Avoid anchoring the band too high—chest or face height is ideal.
  • Move slow and deliberately—avoid using momentum.
  • If a band isn’t available, use a cable setup or two handled bands for a similar effect.

💪 The banded face pull is one of the smartest moves you can do for shoulder health and posture. Add it regularly and you'll notice stronger, more stable pressing and pulling. 🚀

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