Band High Face Pull

How to do it

1. Anchor a band at slightly above eye level and grip both ends with your palms facing the floor.
2. Step back until the band has tension at full arm extension and stand tall with your feet shoulder-width.
3. Pull both hands toward your face, leading with your elbows and keeping them at or above shoulder height.
4. Squeeze your shoulder blades together at the end of the pull, feeling the rear delts and mid-back engage.
5. Slowly return to the starting position over 2 to 3 seconds, keeping tension on the band the whole time.
6. Repeat 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.