Here's how to do face pulls and the benefits for your back, shoulders and posture, according to a personal trainer.

The muscles of the mid and upper back include the rhomboids ... squeezing your shoulder blades, drive them down as you pull.

They are anchored to your spine and pelvis, and their job is to pull on your upper arm. If you’re pulling your elbows down ...

Band Pull-Aparts Toss this exercise ... your elbows to a 45-degree angle. Squeeze the upper back at the top of the position before lowering back down. Repeat 10-12 reps for three sets.

“This compound movement is great for enhancing upper body ... your elbows to pull your body up vertically (imagine you're pulling your shoulder blades down into your back pockets to engage ...

This is the Lat pull down machine. To use this machine step into, grab a hold of this long bar, have a seat, you want to make sure your thighs are under this bar, You'll lean back just a little ...

As a result, they are a great way of training your whole upper body with just ... your head to your feet. Pull your chest towards the bar and slowly lower back down. To help prepare your grip ...