Band High Face Pull
A high-anchor band pull to the face that builds rear-delt strength and balances out heavy pressing work.
- Works
- Shoulders
- Also works
- Trapezius
- Equipment
- Band
How to
- 1Anchor a band at slightly above eye level and grip both ends with your palms facing the floor.
- 2Step back until the band has tension at full arm extension and stand tall with your feet shoulder-width.
- 3Pull both hands toward your face, leading with your elbows and keeping them at or above shoulder height.
- 4Squeeze your shoulder blades together at the end of the pull, feeling the rear delts and mid-back engage.
- 5Slowly return to the starting position over 2 to 3 seconds, keeping tension on the band the whole time.
- 6Repeat for 12 to 20 reps, prioritizing a clean squeeze over heavy band tension.
Common mistakes
- Letting the elbows drop below shoulder height, which turns the movement into a row and skips the rear delts.
- Pulling with the biceps instead of the elbows, leaving the upper back understimulated.
- Using too heavy a band so form breaks down — light tension with clean reps beats heavy ugly reps here.
- Shrugging the shoulders up to the ears at the end of the pull, loading the traps instead of the rear delts.