Banded Face Pull 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Banded Face Pull is a highly effective isolation exercise designed to target the rear deltoids and upper-back muscles, including the traps and rhomboids. It emphasizes scapular retraction and external rotation, which are essential for improving shoulder posture and preventing injuries, especially for individuals with forward shoulder posture or those who perform a lot of pressing exercises. Using a resistance band allows for accommodating resistance and can be easily adjusted for various fitness levels. This exercise enhances shoulder stability, balances muscular development around the shoulder joint, and supports overall upper body strength.
How to Perform
Anchor the Band: Securely attach the resistance band at about face height to a sturdy anchor point.
Grip the Band: Hold the ends of the band with both hands using a neutral grip (palms facing each other).
Starting Position: Step back to create tension in the band with your arms extended straight in front of you, standing upright with feet shoulder-width apart.
Engage Core: Tighten your core muscles to stabilize your torso and maintain an upright posture.
Pull the Band: Pull the band towards your face by bending your elbows and externally rotating your shoulders, driving your hands outward so that your thumbs point behind you.
Squeeze Shoulder Blades: At the peak of the movement, pause briefly while squeezing your shoulder blades together to maximize engagement of the rear deltoids and upper back.
Return Slowly: Slowly extend your arms back to the starting position while maintaining control and tension in the band.
Breathing: Exhale as you pull the band toward your face and inhale as you return to the starting position.
Repeat: Perform the desired number of repetitions with smooth, controlled motion.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest lifted and spine neutral throughout the movement.
Focus on initiating the movement by externally rotating the shoulders, not just pulling with the arms.
Maintain a slight bend in your elbows to protect the joints.
Use controlled, deliberate movements to maximize muscle activation and avoid momentum.
Squeeze your shoulder blades firmly at the end of the pull for better muscle recruitment.
Keep your wrists neutral and avoid letting them bend excessively.
Adjust band tension to ensure you can perform the exercise with proper form.
Avoid leaning backward or forward; keep your torso stable.
Maintain steady breathing and avoid holding your breath.
Keep your neck relaxed to avoid unnecessary tension.
How Not to Perform
Don’t let your shoulders shrug up during the pull—keep them down and engaged.
Avoid using momentum or jerking the band; perform controlled reps.
Don’t let your elbows flare too wide or stay too close; keep them at about shoulder level and slightly out to the sides.
Avoid leaning back excessively to compensate for the band’s resistance.
Don’t let the band slacken during the exercise; maintain constant tension.
Avoid rounding your upper back; maintain an upright posture.
Don’t grip the band too tightly to avoid unnecessary forearm fatigue.
Avoid locking your elbows at full extension or overextending during the pull.
Don’t hold your breath—maintain consistent, controlled breathing.
Don’t neglect engaging your core, as a weak core can reduce stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
