If you cannot coordinate the elbow and wrist moving as a unit you are either using too heavy of a band. The elbows and wrists should move together! This again helps you avoid an internally rotated position with the elbow above 90 degrees helping you avoid impingement at the shoulder. The biggest error people make is leading with their elbows and leaving their wrist behind. Which more times than not just irritates the shoulder when done for sets and reps.īe sure to use a thumbs back grip as this drives supination which leads to external rotation which helps us open our chest and use the muscles of our back and rotator cuff. But also places the arms in more of a internally rotated position generally.
This almost removes the rotator cuff from the exercise and makes it more rear delt. Too many people use a low attachment point which causes an awkward upright rowing moment. Cue 3: Start with your shoulders pronated and your arms straight in front of you at shoulder height. Cue 2: Take a seat with an upright posture, high chest and tensed core. Which when done correctly is at about the level of your forehead. Resistance band Seated Face Pull Grip - Cue 1: Place your palms at either end of the pipe and grip it so that your hands are in a neutral position. To keep safety on the rotator cuff and not irritate the shoulder we should also be aware of the attachment point. Also, the resistance should never compromise form.Ī better alternative as you increase the load is a cable machine with the proper attachment because the resistance will be equal throughout the exercise. This means the most tension is at the highest position of difficulty.įor that reason, going lighter then you'd think is a good idea when starting out using bands. However, you must consider that the tension of the band increases as you get further into the movement where the hardest point of the exercise is. Many people choose to use bands, especially in rehab because so many physical therapy places just have bands. Adjust the pulley of the cable machine to the highest (or lowest) setting. The problem is that a lot of people do them poorly and actually irritate the shoulder or upper back when performed incorrectly. Use the following instructions to ensure that you perform Face Pulls form correctly. Face Pulls are on the top of my list for upper back exercises to help someone have healthy shoulders, back and neck.
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