How to perform Band Face Pull with proper form

Equipment Needed

• Resistance band
• Anchor point (like a door or pole)

Starting Position

1. Anchor the band at chest height.
2. Stand facing the band with feet shoulder-width apart.
3. Grab the band with both hands, palms down, and arms extended.

Execution

1. Pull the band towards your face, leading with your elbows.
2. Keep your elbows high, aligning them with your shoulders.
3. Squeeze your shoulder blades together as you pull the band close.
4. Keep your wrists straight and in line with your forearms.
5. Return to the starting position in a controlled manner, fully extending your arms.

Key Points

• Maintain a neutral spine; avoid leaning back.
• Keep your core engaged throughout the movement.
• Focus on slow and controlled movements for maximum tension on the muscles.

Muscles Targeted

• Rear deltoids
• Trapezius
• Rhomboids

Common Mistakes

• Not pulling elbows high enough.
• Leaning too far back.
• Allowing the wrists to bend.

This exercise helps improve shoulder stability and strengthen the upper back.