Exercise guide
Resistance Band Half Kneeling Face Pull
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This exercise isolates the rear deltoids and upper back while improving shoulder health and posture. The half-kneeling position provides a stable base that prevents lower back arching and engages the core.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a power rack at eye level or slightly higher.
- Grasp the band with an overhand grip, hands shoulder-width apart, and step back until there is light tension.
- Drop into a half-kneeling position with one knee on the floor and the opposite foot planted firmly in front.
- Engage your core and maintain an upright, tall spine with your arms fully extended toward the anchor.
How to do it
- Exhale and pull the band toward your forehead, actively pulling the ends of the band apart as you move.
- Lead with your elbows, keeping them high, and rotate your hands back so they finish beside your ears in a 'double bicep' pose.
- Squeeze your shoulder blades together at the peak of the movement for a one-second pause.
- Inhale and slowly return to the starting position, maintaining tension on the band throughout the eccentric phase.
Form checklist
- Keep your elbows at or slightly above shoulder height throughout the pull.
- Avoid shrugging your shoulders toward your ears; keep the traps depressed.
- Ensure your torso remains vertical without leaning back or arching your lower back.
- Keep your front knee tracked directly over your ankle for stability.
Pro tips
- Focus on the 'external rotation' at the end of the movement by trying to point your thumbs behind you to better engage the rotator cuff.
- Imagine you are trying to pull the band through your head to ensure you are pulling wide enough.
Make it harder
- Increase the resistance by stepping further away from the anchor point.
- Slow down the tempo, specifically using a 3-4 second eccentric (return) phase to increase time under tension.
Frequently asked
- What muscles does the resistance band half kneeling face pull work?
- The resistance band half kneeling face pull primarily targets the trapezius, and also works the rhomboids and serratus anterior as secondary muscles.
- What equipment do you need for the resistance band half kneeling face pull?
- The resistance band half kneeling face pull uses resistance band.
- Is the resistance band half kneeling face pull good for beginners?
- Yes. The resistance band half kneeling face pull is a beginner-friendly movement and a strong foundation to build on.