The Resistance Band Face Pull is a strength training exercise that targets the muscles of the upper back, particularly the rear deltoids, rhomboids, and external rotators. It is an effective exercise for improving shoulder health, posture, and upper back strength. The face pull is performed by pulling the resistance band towards your face at shoulder height while retracting your shoulder blades.
First, securely attach a band to something that won’t move or break. Be sure to attach it at chest height and grab with one hand.
You should position yourself facing toward the anchor point and with your hands straight in front of you pointing at the anchor. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
First, pull your shoulder back followed by your elbow and hand so your hand comes up towards your ear, Keep pulling through the full range of movement or as far as you can with the elbow and hand high throughout. Then return the arm back to their original position. This is one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
As you pull, try not to arch your back or lean back.
Make sure your elbows remain raised and your hands remain at eye level as you pull.
Make sure not to thrust your head forward to meet your hands; instead, concentrate on contracting the rear delts.
Make sure the anchor is set at face height and not higher as this could over-recruit the lats and counteract some of the advantages of scapular upward rotation.
Don't rely on momentum; instead, keep the motion controlled and smooth from beginning to end.