Should I use a yellow or a green band?

Start with a yellow band to master the external rotation mechanics. If you can perform 15 clean repetitions without losing form, progress to the slightly heavier green band.

Where should I feel the most tension?

You should feel the work in the back of your shoulders and between your shoulder blades. If you feel it mostly in your biceps, focus on pulling with your elbows rather than your hands.

How often should I perform this exercise?

Because the yellow and green bands provide light resistance, this exercise can be done 3 to 4 times per week as part of a warm-up or postural routine.

Face Pulls with Band: Step-by-Step Guide

Master the resistance band face pull to improve posture and shoulder stability. Learn correct form using light yellow or green bands for best results.

How to Perform

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

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

Primary movers

Rear Deltoids

Stabilizers

Rhomboids
Trapezius
Infraspinatus
Teres Minor

Related Guides

Rear Deltoids · Back