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Exercise handout — move better, feel better.
Band Face Pull
Pull a band toward your face to strengthen the back of your shoulders. Great for fixing rounded shoulders.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band + doorway
No equipment? Try: Cable machine, TRX straps
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Attach band at chest height to a door or pole
- Stand facing the band with arms straight out
- Hold the band with palms facing down
Step 1 of 5
Pull your shoulder blades together first
Step 2 of 5
Pull the band toward your face
Step 3 of 5
Keep your elbows high and wide
Step 4 of 5
Pause for 1 second
Step 5 of 5
Slowly return to start
Breathing
- Breathe out as you pull
- Breathe in as you return
Form Cues
- Lead with your elbows
- Keep shoulders down
- Squeeze between shoulder blades
- Don't shrug
Common Mistakes to Avoid
- Shrugging shoulders up
- Pulling to chest instead of face
- Using jerky movements
- Elbows dropping down
Safety Information
Stop if you feel pinching in the front of your shoulder.
Progressions
Use a heavier band or do one arm at a time
Regressions
Use a lighter band or sit down
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.