beginnerResistance bandStanding
Face Pulls (Resistance Band)
A resistance band exercise that targets the external rotators of the shoulder and rear deltoids — the muscles most responsible for keeping the shoulders from rolling forward. Face pulls are often called the most corrective exercise for rounded shoulders.
Face Pulls (Resistance Band)
Duration
2 min
Reps
15 reps
Sets
3
How to do it
- 1
Anchor a resistance band at face height on a door or post.
- 2
Grip the band with both hands, palms facing the floor, and step back to create tension.
- 3
Pull the band toward your face by driving your elbows back and wide.
- 4
As you pull, rotate your forearms so your hands end up beside your ears with elbows at 90 degrees.
- 5
Hold 1 second at full pull, then return slowly. Maintain upright posture throughout.
Benefits
- Strengthens the external rotators and rear deltoids
- Corrects internal shoulder rotation and rounded shoulders
- Reduces shoulder impingement by improving scapulohumeral rhythm
Common mistakes
- Pulling toward the neck instead of the face
- Letting the elbows drop below shoulder height during the pull
- Using too much band tension and losing control of the movement
Target areas
upper backshoulders
Good for
desk workersathletes
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