Exercise

Band Face Pull

A shoulder health and posture move where you pull a band toward your face, engaging your rear delts and upper back. It counterbalances pressing movements and builds shoulder resilience for overhead athletes.

IntermediateBands~3 min

Demonstration

Sets

2

Reps

15-20

Rest

45s

The kit

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How to do it

  1. 1

    Anchor a resistance band at eye height in front of you.

  2. 2

    Step back until the band has tension, holding both ends.

  3. 3

    Pull the band toward your face by driving your elbows out and back.

  4. 4

    At the top, your hands should be beside your head with elbows at 90 degrees.

  5. 5

    Squeeze your rear delts for a second, then return under control.

  6. 6

    Keep your chest tall and shoulders packed throughout.

Common mistakes

  • Pulling straight back instead of flaring your elbows out to the sides
  • Letting your shoulder shrug up toward your ear
  • Standing too close so there's not enough band tension

Dad tips

  • This is great after pressing days to balance out your shoulders.
  • Light weight and higher reps work best here-it's about shoulder health.

Same muscles, new angle

Pike Push-Up

A bodyweight press that shifts the load onto your shoulders - the closest thing to an overhead press without weights. Great for building the strength to hoist kids onto your shoulders without a twinge.

IntermediateNo equipment~4 min

Seated Dumbbell Shoulder Press

The bread-and-butter shoulder builder. Sitting down takes your lower back mostly out of the equation, so you can focus on pressing strength you'll actually use - lifting bags into overhead bins, kids onto shoulders, boxes onto shelves.

BeginnerDumbbells~5 min

Dumbbell Lateral Raise

The move that builds the side of the shoulder - the part that makes you look broader in a T-shirt. Light weights, strict form, big payoff over time. Perfect as a finisher when you've only got a few minutes left.

BeginnerDumbbells~3 min