- Secure the loop band to an anchor point at face height.
- Hold the band with both hands using a neutral grip.
- Step back until the band is under tension.
- Stand tall with your feet shoulder-width apart.
- Brace your core and keep your chest lifted.
- Pull the band towards your face.
- Lead with your elbows, keeping them high.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position while maintaining tension.
- Repeat for the prescribed number of repetitions
PT Will Duru’s Perspective
The Loop Band Face Pull is one of the best exercises for improving posture and shoulder health.
I regularly programme this exercise because it strengthens the muscles that most people neglect. If you spend hours sitting at a desk or train a lot of pressing exercises, this movement helps restore balance.
The face pull strengthens the rear shoulders, upper back, and rotator cuff while teaching proper shoulder positioning.
If you want healthier shoulders, better posture, and a stronger upper back, this exercise should become part of your weekly routine.
About
PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
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Benefits
- Improves posture
- Strengthens the rear deltoids
- Builds the upper back
- Improves shoulder stability
- Strengthens the rotator cuff
- Helps balance pressing exercises
- Suitable for home and gym workouts
Why Train the Rear Shoulders and Upper Back?
Strong rear shoulders and upper-back muscles help:
- Improve posture
- Reduce rounded shoulders
- Improve shoulder health
- Increase pulling strength
- Improve lifting technique
- Support better overhead movement
- Reduce the risk of shoulder injuries
Best Workout Types
The Loop Band Face Pull fits into:
- Shoulder workouts
- Pull workouts
- Upper-body workouts
- Resistance band workouts
- Home workouts
- Posture correction programmes
- Functional strength workouts
- Warm-up routines
Example Workout
Beginner Upper-Body Workout
- Loop Band Face Pull – 3 × 15
- Loop Band Single-Arm Pull – 3 × 12 each side
- Resistance Band Standing Biceps Curl – 3 × 12
- Bench Press-Up – 3 × 10
Intermediate Pull Workout
- Pull-Ups – 4 × 6-8
- Cable Lat Pulldown – 4 × 10
- Cable Rope Row – 3 × 12
- Loop Band Face Pull – 3 × 15
- Spider Biceps Curl – 3 × 12
Coach’s Tip
Use Loop Band Face Pulls during your warm-up before upper-body training or finish your pull workout with them.
A simple sequence is:
- Loop Band Face Pull
- Loop Band Single-Arm Pull
- Resistance Band Row
- Resistance Band Standing Biceps Curl
FAQs
What muscles does the Loop Band Face Pull work?
It primarily targets the rear deltoids, rhomboids, trapezius, rotator cuff, and upper back.Is it good for posture?
Yes. It strengthens the muscles that help keep your shoulders back and chest open.How high should I anchor the band?
At approximately face height.Should my elbows stay high?
Yes. Keep them level with or slightly above your shoulders.How many reps should I perform?
Complete 3 to 4 sets of 12 to 20 controlled repetitions.
