Band face pull
A resistance band exercise for the rear deltoids and upper back.
- 45 secDuration
- 1 × 12Reps
- BandEquipment
Muscles Targeted
- Shoulder
- Upper back
How to Perform
- Attach band to stable anchor point.
- Grip band with both hands, palms down.
- Step back to create tension.
- Pull band towards face, elbows high.
- Squeeze shoulder blades together.
- Slowly return to start.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Cable Shoulder Press
challengingA shoulder press variation using a cable machine to build shoulder strength.
- Shoulder
- Tricep
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Lateral Raise
moderateThe lateral raise is an isolation exercise for the side deltoids.
- Shoulder
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Dumbbell Arnold Press
challengingA shoulder press variation with a rotating wrist movement.
- Shoulder