Standing Banded Face Pull to Chest 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
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Banded Face Pull to Chest is an effective exercise primarily targeting the shoulders, with secondary emphasis on the upper back and abs. Using a resistance band, the movement involves standing with the band anchored in front, grasping it with both hands, and pulling it towards the chest while maintaining a strong core and stable posture. This exercise engages the shoulder muscles, particularly the rear deltoids, while also activating the upper back muscles and promoting stability through the core. It is a great option for improving shoulder strength, posture, and overall upper body endurance.
How to Perform
Start by positioning your body in a split stance, with one foot forward and the other back, ensuring your arms are extended straight ahead. Grasp the band with a pronated (overhand) grip, keeping your hands shoulder-width apart.
Take a deep breath in and begin pulling the band towards your chest, keeping your elbows at shoulder height and squeezing your shoulder blades together as you perform the movement.
Slowly exhale as you return to the starting position, extending your arms fully while maintaining control of the band.
Repeat this movement for the recommended number of repetitions, ensuring you perform equal sets on both sides for balanced strength development.
★ 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
If you experience any backward lean or excessive arching in your lower back during the pull, switch to a half-kneeling stance to help maintain proper posture and alignment.
While pulling the band, make sure your elbows remain elevated and stay in line with your shoulders. The band should stay at eye level throughout the movement.
Focus on contracting the rear deltoids as you perform the exercise. Avoid pushing your head forward to meet the band, which can strain your neck and affect form.
Set the band at face height rather than higher up, as positioning it too high can recruit the lats too much and reduce the effectiveness of the scapular upward rotation, which is essential for shoulder health.
Perform the movement slowly and deliberately. Avoid using momentum or jerking your body, keeping the motion controlled and fluid from beginning to end. This will ensure the muscles are properly engaged, maximizing the exercise's benefits.
How Not to Perform
Avoid Leaning Back: Do not lean back or arch your lower back while pulling the band. This compensates with other muscles and takes the focus off the shoulders. Keep your torso upright and core engaged to maintain a stable position.
Don’t Use Momentum: Refrain from jerking or swinging the band to complete the movement. Using momentum wastes energy and reduces the effectiveness of the exercise. Focus on slow, controlled movements to maximize engagement of the shoulder muscles.
Avoid Elbows Dropping: Do not let your elbows drop below shoulder height during the pull. This can shift the work away from the targeted muscles. Keep your elbows level with your shoulders throughout the exercise to engage the rear delts properly.
Don’t Let Your Head Push Forward: Avoid jutting your head forward to meet the band. This can strain your neck and cause poor posture. Keep your head in a neutral position, aligned with your spine, and focus on pulling with your arms, not your neck.
Do Not Set the Band Too High: If the band is set too high, it will recruit the lats more than the intended muscles. Position the band at face height to ensure the movement targets the rear delts and upper back effectively.
Don’t Overextend the Arms: Avoid fully locking out your arms at the starting position. This reduces tension on the muscles and can lead to unnecessary strain. Keep a slight bend in your elbows to maintain constant tension on the shoulders throughout the movement.
Don’t Rush the Repetitions: Fast, rushed movements may prevent you from fully activating the target muscles. Perform each rep with intent, focusing on quality over quantity to ensure you're working the shoulders and upper back properly.
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.
