The Band High Face Pull is a beginner-friendly resistance-band strength exercise that targets the shoulders, with the traps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary musclesTraps
EquipmentResistance band
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Band High Face Pull
Anchor a band at slightly above eye level and grip both ends with your palms facing the floor.
Step back until the band has tension at full arm extension and stand tall with your feet shoulder-width.
Pull both hands toward your face, leading with your elbows and keeping them at or above shoulder height.
Squeeze your shoulder blades together at the end of the pull, feeling the rear delts and mid-back engage.
Slowly return to the starting position over 2 to 3 seconds, keeping tension on the band the whole time.
Repeat for 12 to 20 reps, prioritizing a clean squeeze over heavy band tension.
02 The payoff
Why it earns its spot
Strengthens the rear delts and upper back to balance out heavy pressing.
Improves posture and shoulder-blade control after long days at a screen.
Adds a low-impact prehab piece that works anywhere with a band.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Band High Face Pull, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
