Standing Banded Face Pull 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Standing Banded Face Pull" is an excellent exercise for strengthening the shoulders, particularly targeting the rear deltoids, while also engaging the upper back and abs. Performed by pulling a resistance band towards the face while standing, this exercise improves posture, enhances shoulder stability, and promotes better scapular control. It is effective for increasing shoulder mobility and strengthening the muscles that support proper alignment, making it a great addition to any upper body workout routine. The required equipment for this exercise is a resistance band, making it accessible and easy to incorporate into home or gym-based workouts.
How to Perform
Begin by setting your feet in a split stance, with your arms extended straight in front of you, holding the band with a pronated grip (palms facing down).
Take a deep breath, engage your core by bracing your abs, and pull the band toward your face. Keep your elbows elevated and spread wide to activate the shoulders and upper back effectively.
Gradually return the band to the starting position in a controlled motion, ensuring the tension in the band is maintained throughout the movement.
Perform the desired number of repetitions, and be sure to repeat the movement on both sides for balanced muscle engagement.
Maintain good posture by keeping your chest open and avoiding leaning forward during the exercise. Keep your movements slow and controlled to maximize the effectiveness of the exercise and minimize the risk of injury.
Tips
If you notice your body leaning back or your lower back arching while performing the movement, switch to a half-kneeling position to maintain better control.
While pulling the band, keep your elbows elevated and ensure the band remains at eye level to target the shoulders effectively.
Focus on engaging the rear deltoids during the pull and avoid thrusting your head forward to meet the band.
Position the band at face height rather than higher up, as placing it too high could activate the lats more and reduce the benefits to scapular upward rotation.
Move slowly and deliberately, avoiding any jerking or swinging to keep the exercise controlled and effective.
If you don't have a resistance band, you can substitute it with two regular handles or a different band to perform the same motion.
Be mindful of your posture and form throughout the movement to avoid strain on the lower back or neck. Keep your core engaged to help maintain stability during the exercise.
How Not to Perform
Avoid Leaning Back: Do not lean back or arch your lower back while pulling the band. This can place unnecessary strain on your lower back and reduce the effectiveness of the movement. Keep your torso upright and your core engaged to stabilize your body.
Don’t Use Momentum: Refrain from using momentum to pull the band. Swinging or jerking your body to complete the movement can lead to wasted energy and decrease the focus on the target muscles. Perform the movement slowly and with control to ensure proper activation of the rear delts and upper back.
Avoid Letting Elbows Drop: Keep your elbows elevated and wide throughout the movement. Letting your elbows drop can shift the focus away from the rear delts and upper back, reducing the effectiveness of the exercise.
Don’t Overextend Your Neck: Avoid jutting your head forward to meet the band. This can place unnecessary strain on your neck and shift the focus away from the shoulders. Maintain a neutral neck position while pulling the band.
Don’t Set the Band Too High: Avoid positioning the band too high, as this can over-recruit the lats and minimize the scapular upward rotation benefits. Set the band at eye level to target the shoulders effectively.
Don’t Rush the Movement: Avoid rushing through the reps or completing them too quickly. Performing the exercise too fast can reduce muscle activation and lead to potential injury. Focus on a controlled, deliberate pace.
Don’t Neglect Core Engagement: Failing to engage your core can lead to instability and improper form. Always brace your abs before starting the movement to maintain stability and control throughout the exercise.
Don’t Overuse the Band's Resistance: Using too much resistance can lead to compensatory movements, such as jerking or straining. Choose a resistance level that allows you to perform the exercise with proper form and full control.
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.
