Difficulty level: Beginner
Target Muscle: Shoulders
Equipment: Resistance Band
Instructions for proper form
1. Start in a half kneeling position, with one knee on the ground and the other foot flat on the floor. Hold a resistance band in both hands with a pronated grip, keeping your elbows bent at a 90-degree angle. 2. Anchor the resistance band at shoulder height to your side. 3. Engage your core and keep your back straight throughout the movement. 4. Pull the band towards your face, leading with your elbows and rotating your shoulders externally. 5. Ensure that your hands move towards your face, not your chest, while squeezing your shoulder blades together at the end of the movement. 6. Slowly return to the starting position. 7. Repeat for the desired number of repetitions.
Common mistakes to avoid
1. Hyperextending the lower back during the movement. 2. Not keeping the elbows at shoulder height. 3. Jerking the band instead of pulling it smoothly. 4. Allowing the shoulders to shrug up during the pull.
Benefits
Specific benefits of the exercise
1. Strengthens the posterior deltoids and upper back muscles. 2. Improves shoulder stability and posture. 3. Enhances shoulder external rotation capabilities.
Expected results and timeframe
Regular practice can lead to improved shoulder strength, stability, and posture within 4-6 weeks, depending on frequency and consistency of workouts..
Who this exercise is best for
This exercise is best for beginners looking to strengthen their shoulder muscles, improve posture, and enhance shoulder mobility. It is also beneficial for athletes involved in sports that require upper body strength and stability.
Scientific studies supporting its effectiveness
Studies suggest that resistance training exercises targeting the shoulders, including external rotation movements, can significantly improve shoulder strength and stability, reducing the risk of injuries related to shoulder instability and poor posture.
Variations
Beginner modifications
1. Use a lighter resistance band to start. 2. Perform the movement without external rotation (just pull straight back) until comfortable.
Advanced progressions
1. Use a heavier resistance band. 2. Incorporate isometric holds at the end of the pull to increase difficulty. 3. Progress to standing face pulls for added core engagement.
Integrations
Complementary exercises
1. Dumbbell Shoulder Press. 2. Bent-Over Dumbbell Reverse Fly. 3. Plank Shoulder Taps.
Super set recommendations
Pair with exercises like Dumbbell Chest Press or Push-Ups to target opposing muscle groups effectively.
Sample workout routines
Include this exercise as part of an upper body workout with Push-Ups, Dumbbell Shoulder Press, and Bent-Over Dumbbell Rows, targeting upper body strength and stability.
Exercise combinations
Combine with Row variations for a comprehensive upper back and shoulder workout or with core stability exercises like Planks.
Best time to do this exercise in your workout
Best performed as part of your warm-up routine to activate the shoulder muscles or within an upper body strength circuit.