Resistance Band Tall Kneeling Face Pull

Instructions for proper form

Start in a tall kneeling position with your knees hip-width apart and your core engaged. Grip the resistance band with both hands, arms extended in front of you at shoulder height. Pull the band towards your face, keeping your elbows high and flaring out to the sides. Focus on squeezing your shoulder blades together at the end of the movement. Return to the starting position in a controlled manner without letting the band snap back. Maintain a neutral spine throughout the exercise.

Common mistakes to avoid

Avoid leaning back or forwards during the pull. Do not let your elbows drop below shoulder height. Ensure your shoulders don’t rise towards your ears; keep them relaxed. Avoid pulling from your hands; focus on engaging your shoulder muscles.

Benefits

Specific benefits of the exercise

Primarily strengthens the posterior deltoids, improves shoulder stability, enhances posture, and aids in counteracting the effects of prolonged sitting.

Expected results and timeframe

With consistent practice, expect noticeable improvements in shoulder strength and stability within 4-6 weeks, along with enhanced posture and reduced neck strain..

Who this exercise is best for

It is ideal for beginners, individuals looking to strengthen their shoulder muscles, those recovering from shoulder injuries, and anyone aiming to improve posture.

Scientific studies supporting its effectiveness

Research shows that resistance training with bands significantly contributes to muscular strength and endurance. Studies also indicate that exercises targeting the posterior deltoids can reduce shoulder imbalances, which is crucial for overall shoulder health.

Variations

Beginner modifications

If you’re struggling, perform the exercise with lighter resistance or reduce the range of motion to focus on form. You can also perform the exercise seated if kneeling is uncomfortable.

Advanced progressions

To increase difficulty, try using a thicker resistance band, adding isometric holds at the peak of the movement, or incorporating a rotational twist at the end of the pull.

Integrations

Complementary exercises

Incorporate exercises like band pull-aparts, shoulder presses, and face pulls using a cable machine for balanced shoulder strengthening.

Super set recommendations

Pair the resistance band tall kneeling face pull with push-ups or dumbbell shoulder presses to engage the shoulder muscles through different motion patterns.

Sample workout routines

A sample routine might include: 1) Resistance Band Tall Kneeling Face Pull – 3 sets of 12 reps, 2) Push-ups – 3 sets of 10 reps, 3) Dumbbell Shoulder Press – 3 sets of 10 reps.

Exercise combinations

Combine with core exercises like planks or bird-dogs to enhance overall upper body and core strength.

Best time to do this exercise in your workout

This exercise is best performed at the beginning of your upper body workout as part of the warm-up or as the first compound movement to activate shoulder muscles.