BAND FACE PULLS
UPPER • 1m 0s
If I had to pick just one exercise to bulletproof the shoulders & improve posture, it would be the Face Pull. When done properly it smokes all of the key muscles of the upper/mid-back & rear delts plus it fortifies the delicate rotator cuff.
Though this exercise is typically performed on a cable machine, I use a unique band setup at home. Attach one band to an anchor point that’s slightly above head-level. Loop another band through it and grab one end in each hand. I prefer to loop it around my wrists to prevent over-gripping and excessive elbow flexion. Pull the band apart until your arms form a rear double biceps pose. Be sure to lead with your hands, not the elbows. Your grip should twist from overhand to palms-facing to strengthen the external rotators. Crack a nut between your shoulder blades for a count or two and return to the starting position. Sets of 10-15 reps are ideal.
A simple substitute is band pullaparts. It can be performed both overhand & underhand. Make it harder by hinging at the hips like a bent-over row so your arms work against gravity. 50-100 reps per day keeps the doctor away.
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