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Band: Standing Face Pull to Chest

Intermediate

Equipment

Shoulders

Abs

Abs

Upper Back

Equipment

Bands

Exercise Type

Strength

Mechanics

Isolation

Force Type

Pull (Bilateral)

The Standing Banded Face Pull to Chest is a rear deltoid and upper back isolation exercise designed to improve shoulder stability, posture, and scapular control. Using a resistance band creates progressive tension as you pull, emphasizing the contraction at the top of the movement.

This version, where the band is pulled to the chest instead of the face, focuses more on horizontal abduction while still training scapular retraction and shoulder alignment.

Key Benefits:

Isolates rear deltoids and upper traps
Reinforces scapular retraction and shoulder positioning
Improves posture and upper-body pulling mechanics
Accommodating resistance enhances contraction and control
Ideal for warm-ups or accessory work in pulling or shoulder days

Attach a resistance band at about chest or face height.
Assume a split stance and grab the band with a pronated (palms-down) grip. Arms should be extended in front of you.
Inhale and pull the band toward your chest, keeping your elbows high and aligned with your shoulders.
Pause briefly at the top of the movement to squeeze your shoulder blades together.
Return slowly and with control to the start position.
Repeat for the desired number of repetitions.

Avoid leaning back—if you struggle, try the half-kneeling version to improve stability.
Keep the elbows high throughout—this ensures proper rear delt and scapular involvement.
Don’t jut the chin forward; keep your head aligned.
Anchor the band at chest or eye level—not overhead—to avoid shifting the tension toward the lats.
Perform the movement slowly and deliberately—don’t rely on momentum.

💪 The banded face pull to chest is a powerful movement for rear delts and scapular health. Use it to unlock better shoulder function, improve posture, and strengthen the upper back with intention. 🚀

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