Exercise
Face pull on the mat with a resistance band anchored at chest height for upper-back strength and shoulder organisation.
Setup instructions
Anchor a resistance band securely at chest height to a stable point on the mat or nearby fixture. Stand facing the anchor and hold one end of the band in each hand. Step back until the band has light tension with the arms extended forward. Stand tall on the mat with feet hip-width apart and the core gently engaged.
Breathing cues
Exhale to pull. Inhale to hold. Exhale to return.
Movement steps
- 1Inhale to prepare with the arms extended.
- 2Exhale to pull the band toward the face, drawing the elbows wide and back.
- 3Squeeze the shoulder blades together without shrugging.
- 4Inhale to hold briefly at the end of the pull.
- 5Exhale to return the arms forward with control.
Common mistakes
Shrugging the shoulders on the pull; pulling the band too low toward the chest; leaning backward for momentum; using excessive band tension; holding the breath.
Safety notes
Use a light band until shoulder control feels clear. Stop if shoulder pinching or sharp upper-back discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Face Pull suitable for beginners?
Yes. It is a straightforward upper-back drill with clear shoulder blade engagement. Use a light band until control feels steady.
What muscles does Resistance Band Face Pull work?
The upper back and posterior shoulders drive the pull while the deep core keeps the trunk upright.
What is Resistance Band Face Pull good for?
It builds postural support and posterior shoulder strength before reformer strap work and mat arm series.
How is Resistance Band Face Pull different from Resistance Band Pull Apart?
Face pull draws the band toward the face with elbows wide, while pull apart moves the hands horizontally apart at chest height.
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