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Exercise handout — move better, feel better.
Band Face Pull
Pull a band toward your face to strengthen rear shoulders and upper back. Excellent for countering forward head posture.
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
No equipment? Try: Cable machine, TRX straps
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 pull / 1 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Attach band at face height
- Hold band with both hands, arms extended
- Palms can face down or toward each other
Step 1 of 5
Pull your shoulder blades together first
Step 2 of 5
Then pull band toward your face
Step 3 of 5
Keep elbows high and wide
Step 4 of 5
Pull until hands are beside your ears
Step 5 of 5
Return slowly with control
Breathing
- Exhale as you pull
- Inhale as you return
Form Cues
- Lead with elbows
- Chin stays tucked
- No chin jutting
- Shoulder blades squeeze
Common Mistakes to Avoid
- Chin jutting forward
- Elbows dropping down
- Pulling to chest instead of face
- Shrugging shoulders
Safety Information
Stop if shoulder pinching occurs. Keep neck neutral.
Progressions
Heavier band. Pause at end.
Regressions
Lighter band. Seated position.
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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.