Exercise guide
Band Standing Face Pull To Y Raise
- Intermediate
- Compound
- Rep-based
- Shoulders
This compound movement combines a face pull with an overhead raise to target the rear deltoids, rhomboids, and the entire trapezius complex, making it an elite exercise for shoulder stability and postural correction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a power rack at eye level or slightly higher.
- Stand facing the anchor point with feet shoulder-width apart and a slight bend in the knees.
- Grasp the band with both hands using an overhand or neutral grip, stepping back until there is light tension in the starting position.
- Extend your arms fully in front of you at shoulder height with your core engaged.
How to do it
- Exhale as you pull the band toward your forehead, pulling the ends of the band apart and driving your elbows back and wide.
- Once your hands reach the sides of your face, transition smoothly by extending your arms upward and outward into a 'Y' position.
- Hold the peak contraction for one second, focusing on squeezing your shoulder blades down and back.
- Inhale as you slowly reverse the movement in a controlled manner, returning to the starting position with arms fully extended.
Form checklist
- Keep your ribcage tucked and core tight to prevent arching your lower back as your arms go overhead.
- Ensure your elbows stay high and wide, remaining above your wrists during the initial pull phase.
- Avoid shrugging your shoulders toward your ears; keep the space between your neck and shoulders open.
- Maintain a slow, controlled tempo, especially during the transition from the pull to the raise.
Pro tips
- Focus on 'pulling the band apart' rather than just pulling it toward you to maximize rear delt and middle trap recruitment.
- Initiate the 'Y' raise by depressing your shoulder blades to ensure the lower traps are doing the work rather than the upper traps.
Make it harder
- Step further away from the anchor point to increase the band's tension throughout the entire range of motion.
- Incorporate a 3-second isometric hold at the top of the 'Y' raise to increase time under tension for the postural stabilizers.
Frequently asked
- What muscles does the band standing face pull to y raise work?
- The band standing face pull to y raise primarily targets the rhomboids and trapezius, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the band standing face pull to y raise?
- The band standing face pull to y raise uses resistance band.
- Is the band standing face pull to y raise good for beginners?
- The band standing face pull to y raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.