Back
Face pulls with yellow/green band
A high-repetition postural staple designed to improve shoulder health and build a resilient upper back.
How to perform.
Follow the sequence — setup is half the lift.
Anchor a light yellow or green resistance band to a sturdy pole or door attachment at roughly forehead height.
Grasp the band with both hands using an overhand grip and step back until you feel light tension.
Stand with your feet shoulder-width apart and a slight bend in your knees for a stable base.
Pull the band directly toward your face while simultaneously flaring your elbows out to the sides.
Rotate your hands back as you pull so they finish beside your ears, creating a double-bicep pose shape.
Squeeze your shoulder blades together at the peak of the movement and hold for one second.
Slowly extend your arms back to the starting position while maintaining constant tension on the band.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling the band toward the chest instead of the forehead.
- Using momentum or rocking the upper body to complete the reps.
- Allowing the elbows to drop below the level of the wrists.
- Shrugging the shoulders upward toward the ears during the pull.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.