Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Half Kneeling Banded Face Pull Overview

The half kneeling banded face pull is a variation of the face pull and an exercise used to target the muscles of the shoulders. In particular, the half kneeling banded face pull targets the rear deltoids.

The half kneeling banded face pull utilizes bands to provide accommodating resistance where the amount of resistance amplifies the closer you get to a complete contraction. Also, by utilizing a half kneeling stance, you eliminate some of the need for the core to stabilize the body during the exercise.

Half Kneeling Banded Face Pull Instructions

  1. Assume a half kneeling position with the arms straight out in front of you utilizing a pronated grip.
  2. Inhale, and pull the band towards your face with the elbows high and wide.
  3. Slowly lower the band back to the starting position and repeat for the desired number of repetitions on both sides.

Half Kneeling Banded Face Pull Tips

  1. If you find yourself leaning back or arching your back as you pull, utilize a half kneeling stance.
  2. As you pull, ensure the elbows stay high and the band remains at eye level.
  3. Focus on contracting the rear delts and ensure you don’t jut the head forward to meet the band.
  4. Ensure you set the band at face height rather than at the top of the machine as this may over recruit the lats and negate some of the scapular upward rotation benefits.
  5. Don’t rely upon momentum, keep the motion smooth and controlled from start to finish.