Shoulders · Resistance bands

Resistance Band Half Kneeling Face Pull

The resistance band half kneeling face pull is an accessory exercise targeting the rear deltoids, upper back, and shoulder external rotators. It is ideal for lifters looking to improve posture and shoulder mechanics, fitting well as a pre-bench warm-up or an upper-body accessory finisher.

Muscles: Shoulders, Back
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Anchor the loop band to a sturdy point at head height and kneel on one knee facing the anchor, with the other foot planted in front.
Grab the band with both hands, arms extended toward the anchor, palms facing down.
Keep your torso upright and your core braced.
Inhale, then as you exhale, pull the band toward your face, driving your elbows out and back and squeezing your shoulder blades together.
Inhale and slowly extend your arms back to the starting position.
Switch the kneeling leg halfway through the set.

Common mistakes

Arching the lower back shifts mechanical tension away from the upper back to the lumbar spine.
Dropping the elbows low turns the movement into a basic row and eliminates the external rotation component.
Relying on momentum from the hips makes the band snap back and robs the target muscles of eccentric tension.

Tips

Brace your core and squeeze the glute on the kneeling side to maintain a tall, rigid spine.
Drive your elbows high and wide while rotating your hands backward until forearms are nearly vertical.
Select a band tension that allows you to pause for a full second at peak contraction without shrugging your neck.

Sets and reps

Perform 3–4 sets of 12–20 repetitions with moderate resistance and controlled cadence. Keep rest periods between 45 and 60 seconds to maximize muscular endurance and posture control.

Muscles worked

Resistance Band Half Kneeling Face Pull: shoulders, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which knee should be on the ground?

You can either switch legs halfway through your reps or alternate the kneeling leg with every set to balance stability demands across the hips.

Why is the half-kneeling stance used instead of standing?

The half-kneeling position prevents you from leaning back or using hip drive, forcing your upper back and core to do all the work safely.

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