Band Face Pull

About This Exercise

Rotator cuff and upper back activation. Primes the external rotators and scapular stabilizers for pressing safety.

1Setup

Attach a resistance band at face height. Grip both ends with an overhand grip, arms extended.

2Execution

Pull the band toward your face, separating your hands as you pull. Elbows should end high and wide. Externally rotate so your fists point to the ceiling at the end position. Squeeze shoulder blades. Return slowly.

Pro Tips

• Elbows stay high — at or above shoulder height
• End position: fists point up, like a double bicep pose
• Light band — this is activation, not strength
• Hold end position for 1-2 seconds