Band high face pull

Proper Position

• Anchor a resistance band to a high point, slightly above head height.
• Grab the band with both hands, palms facing downward or inward (neutral grip).
• Step slightly forward to create tension in the band, adopting a stable posture with feet hip-width apart.
• Engage your core, keep your back straight, and lean slightly backward to optimize tension.

Movement

• Pull the band toward your face, flaring your elbows outward and slightly above shoulder level.
• Focus on contracting the shoulder muscles (rear deltoids) and upper back (trapezius).
• Hold a brief contraction at the top of the movement, then slowly return to the starting position while maintaining tension in the band.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you pull the band toward your face.
• Exhale as you return to the starting position.

Tips

• Avoid moving your torso or compensating with your lower back; the movement should be isolated to the arms and shoulders.
• Focus on a smooth and controlled motion, avoiding jerky movements.
• Adjust the band’s tension by stepping closer to or farther from the anchor point.
• Keep your wrists aligned with your forearms to avoid strain on the joints.