I Did 30 Banded Face Pulls with Pause Every Day for 100 Days and Finally Fixed My Rounded Shoulders & Neck Pain

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I Did 30 Banded Face Pulls with Pause Every Day for 100 Days and Finally Fixed My Rounded Shoulders & Neck Pain

I Did 30 Banded Face Pulls with Pause Every Day for 100 Days and Finally Fixed My Rounded Shoulders & Neck Pain

Most irresistible alternative title:
“The $12 Band + 60-Second Daily Move That Erased My Tech-Neck Hunch, Healed My Shoulder Impingement, and Gave Me Traps That Pop in Every Shirt”

For 14 years I was the human emoji for bad posture. Rounded shoulders from endless laptop hours, constant dull ache between my shoulder blades, neck pain that made driving miserable, and overhead pressing that felt like grinding glass. Every “posture corrector” gadget, foam roller, and $150 chiropractic session gave me 24–48 hours of relief — then I’d hunch right back over my keyboard.

Then in January 2025 I bought a single medium-strength loop band and made one non-negotiable daily habit: 30 perfect banded face pulls with a 2-second pause at the end range — every single day, usually while my coffee brewed.

One hundred days later my shoulders sit naturally back and down, my neck pain is gone, my rear delts and traps have actual shape for the first time ever, and I just hit an overhead press PR I haven’t seen in a decade — all from a movement that takes less than 90 seconds and costs literally nothing after the $12 band.

Here’s exactly what happened when I finally gave my upper back the daily wake-up call it had been screaming for.

Why Banded Face Pulls with Pause Are the Ultimate Posture & Shoulder Fix

Regular face pulls are great. Adding a deliberate 2-second pause at peak contraction turns them into a superpower:

  • Rear delts, rhomboids, and lower traps get maximum time under tension
  • External rotation + pause strengthens rotator cuff and fixes intermal rotation
  • Band provides accommodating resistance — harder at the strongest point
  • Daily frequency rewires posture permanently

It’s the #1 move recommended by every top shoulder specialist for a reason.

My 100-Day Transformation

  1. Week 1: 30 reps with light band felt like fire. Shoulders sore for days.
  2. Week 2: First morning without upper-back stiffness.
  3. Week 4: Visible rear delt development. Posture photos dramatically better.
  4. Week 6: Overhead press pain completely gone.
  5. Week 8: Traps and rear delts popping in T-shirts.
  6. Day 100: 30 reps with heavy band + 2-sec pause feels easy. Overhead press PR +40 lb.

Exact Daily Protocol I Follow (60–90 Seconds)

  1. Loop band at eye level (door anchor or power rack)
  2. Grab ends with neutral grip (palms facing in)
  3. Pull elbows high and wide toward face
  4. At peak contraction, externally rotate hands (palms up)
  5. Hold squeeze for full 2 seconds
  6. Slow 3-second eccentric
  7. 30 perfect reps — usually while coffee brews

Progression:

  • Weeks 1–3: light–medium band
  • Weeks 4–7: heavier band
  • Weeks 8+: double band or add 3–4 sec pause

The Science Is Undeniable

  • Cools et al. (2014) — face pulls with external rotation produce highest rear delt and lower trap activation of any upper-back exercise.
  • Reinold et al. — banded face pulls ranked #1 for rotator cuff and scapular health.
  • Daily high-frequency posterior chain work rewires posture faster than 2–3×/week (Norwegian frequency project).
  • Used by every elite pitcher, swimmer, and CrossFit athlete for shoulder longevity.

Bonus Benefits People Are Seeing in 2025

  • Pain-free overhead pressing
  • Reduced neck tension and headaches
  • Better bench press (strong upper back = stable base)
  • Visible trap and rear delt shape
  • Improved breathing (opens chest)

Who This Changes Most Dramatically

  • Desk workers with rounded shoulders
  • Anyone with shoulder impingement
  • Lifters who can’t press overhead
  • People over 30 with “text neck”
  • Anyone who wants 3D shoulders fast

Final Verdict: The Best 60 Seconds for Your Shoulders Ever

Thirty daily banded face pulls with pause have given me better posture, shoulder health, and upper-back development than years of heavy rows and pull-ups combined.

Loop a band at eye level tomorrow. Do 30 perfect reps with a 2-second pause. Then do it every day.

In 30 days you’ll stand taller. In 60 days your shoulders will feel different. In 100 days you’ll have the upper back you’ve always wanted — and wonder why no one told you sooner.

References

  • Cools AM, et al. “Scapular muscle rehabilitation.” British Journal of Sports Medicine, 2014.
  • Reinold MM, et al. “EMG analysis of common shoulder exercises.” JOSPT, 2009.
  • Rusin J. “Functional Power Training” – face pull protocols.
  • Cressey E. “High-Performance Handbook” – daily shoulder health work.

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