To perform a band face pulls, take a resistance band and tie it around a vertical pole or portion of a machine at above head level and choke it off at one end. Facing the pole, grab the band in each hand with an overhand grip with only one part of the band in each hand. There should be about 8-10 inches of band between your hands. Take a step back so that the band is taught and arms are out in front of you parallel to the floor.
Now perform an elbows out row type motion bringing your hands back toward your ears. At the same time, hands outward and away from your face. Doing so will really get your upper back and rear delts to contract hard and build some solid mass on your upper back. Remember, the more mass you put on your upper back the more stable base you'll have to bench off of.
Band Face Pulls Shoulder Exercise - Start Position
Band Face Pulls Shoulder Exercise - Finish Position
Primary Muscle
