Shoulders · Resistance Band
Resistance Band Half Kneeling Face Pull
How to do the resistance band half kneeling face pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Anchor a resistance band at head height and drop into a half-kneeling stance facing the anchor. Grip the band with both hands and pull it toward your face, keeping your elbows high and wide while spreading your hands apart, then return with control. The kneeling base keeps your lower body still so the rear delts and upper back do the work.
- 1Rear delts and upper back pulling the band apart
- 2Elbows leading high and wide through the pull
- 3Shoulder blades drawing together at the back
Common mistakes
- Leaning back or using your torso to help the pull
- Shrugging your traps up toward your ears
- Letting the band snap back instead of controlling it
Muscles worked
The resistance band half kneeling face pull mainly works the rear delts, with the mid traps, external rotators, upper traps, lower traps, and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- External RotatorsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Side DeltsSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- GlutesMinor
Kovo programs the resistance band half kneeling face pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.