Resistance Band Half Kneeling Face Pull
Strengthen your posterior deltoids and upper back with the Resistance Band Half Kneeling Face Pull. Improve shoulder health and posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Resistance Band Half Kneeling Face Pull
Cable Standing Face Pull
Shoulders · Deltoid Posterior · Cable
Band Face Pull
Shoulders · Deltoid Posterior · Band
Resistance Band Pull Apart
Shoulders · Deltoid Posterior · Resistance Band
Resistance Band Rear Fly
Shoulders · Deltoid Posterior · Resistance Band
Description
A strength training exercise that primarily targets the shoulders and traps, performed with a resistance band in a half kneeling position.
Save Resistance Band Half Kneeling Face Pull to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Resistance Band Half Kneeling Face Pull
- 01Setup
Anchor a resistance band at chest height. Kneel on one knee with the opposite foot flat on the floor, ensuring your kneeling hip is directly over your knee.
- 02Setup
Grasp the band with an overhand, neutral grip, hands slightly wider than shoulder-width. Step back to create initial tension, keeping your chest up and core engaged.
- 03
Initiate the pull by retracting your shoulder blades, drawing the band towards your face. Aim for your elbows to flare out wide and high, higher than your hands.
- 04
Squeeze your shoulder blades together at the peak of the movement, feeling the contraction in your rear deltoids and upper back, with your hands near your ears.
- 05
Slowly and controlled, extend your arms back to the starting position, resisting the band's pull. Maintain tension throughout the movement and avoid shrugging.
Tips
- Focus on driving your elbows high and wide, past your ears, to maximize engagement of the posterior deltoids and rotator cuff muscles.
- Initiate the movement by actively pulling your shoulder blades together and down, rather than just pulling with your arms, to better target the intended muscles.
- Maintain a strong, braced core throughout the exercise to stabilize your torso in the half-kneeling position and prevent any unwanted lower back arching.
- Control the eccentric (return) phase of the movement by slowly resisting the band as your arms extend, maximizing time under tension for muscle growth.
Common mistakes
- Shrugging your shoulders during the pull indicates reliance on the upper traps; keep your shoulders depressed and retracted to isolate the rear deltoids.
- Pulling primarily with your biceps rather than initiating with shoulder blade retraction reduces rear delt activation; focus on squeezing your shoulder blades together first.
- Losing core stability by allowing your lower back to arch or body to sway compromises form; maintain a strong core and keep your rib cage down and stacked over your pelvis.
In the Ellim app, Resistance Band Half Kneeling Face Pull unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train resistance band half kneeling face pull?
Get Ellim — FreeQuestions
What muscles does Resistance Band Half Kneeling Face Pull work?
Resistance Band Half Kneeling Face Pull primarily targets Deltoid Posterior. Secondary muscles include Brachialis, Brachioradialis, Infraspinatus, Teres Minor, Trapezius Middle Fibers.
Is Resistance Band Half Kneeling Face Pull good for beginners?
Resistance Band Half Kneeling Face Pull is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Resistance Band Half Kneeling Face Pull?
You need Resistance Band to perform Resistance Band Half Kneeling Face Pull. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Resistance Band Half Kneeling Face Pull?
Focus on driving your elbows high and wide, past your ears, to maximize engagement of the posterior deltoids and rotator cuff muscles. Initiate the movement by actively pulling your shoulder blades together and down, rather than just pulling with your arms, to better target the intended muscles. Maintain a strong, braced core throughout the exercise to stabilize your torso in the half-kneeling position and prevent any unwanted lower back arching. Control the eccentric (return) phase of the movement by slowly resisting the band as your arms extend, maximizing time under tension for muscle growth.
What are common mistakes when doing Resistance Band Half Kneeling Face Pull?
Shrugging your shoulders during the pull indicates reliance on the upper traps; keep your shoulders depressed and retracted to isolate the rear deltoids. Pulling primarily with your biceps rather than initiating with shoulder blade retraction reduces rear delt activation; focus on squeezing your shoulder blades together first. Losing core stability by allowing your lower back to arch or body to sway compromises form; maintain a strong core and keep your rib cage down and stacked over your pelvis.
Related exercises
Band standing rear delt row
Shoulders · Deltoid Posterior · Band
Cable Standing Face Pull (with rope)
Shoulders · Deltoid Posterior · Cable
Battling Ropes
Shoulders · Deltoid Posterior · Rope
Resistance Band Shoulder Stretch Behind the Back
Shoulders · Deltoid Posterior · Resistance Band
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Resistance Band Half Kneeling Face Pull.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store