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Banded Face Pull

A functional resistance band exercise that targets the rear deltoids and upper back muscles through a controlled pulling movement, improving shoulder stability and posture.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Attach a resistance band to a stable surface at shoulder height. Stand facing the band and pull it toward your face by retracting your shoulder blades and bending your elbows.

Starting Position

Stand facing the resistance band with feet shoulder-width apart, band in hands, arms extended, and slight bend in knees.

Finishing Position

Return to the starting position with arms extended, maintaining proper form throughout the movement.

Form Cues

Pull toward face, squeeze shoulder blades, maintain posture, control the movement

Common Mistakes

Using momentum, not retracting shoulder blades, poor posture, rushing the movement

Progression Tips

Increase band resistance, try variations, add tempo changes, or perform with different angles.

Regression Tips

Use lighter band, focus on form, reduce range of motion, or perform assisted version.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulder, back, or arms. Consult a professional if you have upper body issues.