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Upper Back · Intermediate

Band Face Pull to Y

Band face pull flowing into a controlled overhead Y for upper-back and shoulder-blade control.

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Band Face Pull to Y demonstration

Exercise overview

Training details

Upper BackShouldersTraps Neck

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a light resistance band securely at face height and hold it with both hands in a standing or kneeling stance.
  2. 02Step back to create tension, extend your arms toward the anchor, and brace your trunk with your shoulders relaxed.
  3. 03Pull the band toward your face with your elbows high, drawing your shoulder blades back without arching your lower back.
  4. 04From the face-pull position, externally rotate your shoulders and reach your arms diagonally overhead into a Y without shrugging.
  5. 05Return to the face-pull position, then extend your arms toward the anchor under control before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBand Row To External RotationRelated variationBand Standing Shoulder ComplexEasier regressionFace PullRelated variationTRX Face Pull

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Alternatives

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