Resistance Band Face Pull

Instructions for proper form

1. Stand tall with your feet shoulder-width apart, holding the resistance band with both hands, palms facing down. 2. Position the band at shoulder height, keeping your elbows above your wrists. 3. Pull the band towards your face, aiming to bring your elbows out to the sides while squeezing your shoulder blades together. 4. Ensure your shoulders stay relaxed away from your ears, and maintain a neutral spine. 5. Return to the start position slowly and with control, keeping tension on the band throughout the movement.

Common mistakes to avoid

1. Allowing the shoulders to shrug upwards towards the ears. 2. Using momentum instead of controlling the movement. 3. Pulling the band too low or not towards the face, which skips the target muscles. 4. Overextending or arching the back during the motion.

Benefits

Specific benefits of the exercise

The Resistance Band Face Pull primarily targets the posterior deltoids and helps improve shoulder stability, posture, and upper back strength.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see improved shoulder strength and posture within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners and individuals looking to enhance their shoulder health, improve posture, and balance out anterior shoulder dominance common in overhead movements.

Scientific studies supporting its effectiveness

Studies have shown that face pulls can enhance shoulder strength and promote muscle balance, significantly contributing to overall shoulder health and functionality.

Variations

Beginner modifications

For beginners, use a lighter resistance band or perform the exercise with just one arm at a time, focusing on form.

Advanced progressions

Advanced variations could include increasing the resistance of the band, adding external rotation at the end of the pull, or performing the exercise on an unstable surface (like a balance board).

Integrations

Complementary exercises

Complementary exercises include band pull-aparts, bent-over rear delt flies, and seated rows to further strengthen the upper back and shoulders.

Super set recommendations

Super set with exercises like bench presses or push-ups to enhance shoulder stability and strength during chest workouts.

Sample workout routines

A sample routine could include: 1) Warm Up: Arm circles, band pull-aparts; 2) Face Pulls: 3 sets of 12-15 reps; 3) Bent-over Rows: 3 sets of 10-12 reps; 4) Seated Shoulder Press: 3 sets of 8-10 reps.

Exercise combinations

Consider combining this exercise with bench press or overhead press days to promote balanced shoulder development.

Best time to do this exercise in your workout

Incorporate this exercise at the beginning of your workout as a warm-up for the shoulders, or as part of your main lifting routine for upper body workouts.