How to do a resistance band kneeling face pull

Setup:

1. Kneeling Position: Kneel down facing a secure anchor point where a resistance band is attached at around shoulder height.
2. Band grip: Grab the ends of the resistance band with palms facing each other, hands slightly wider than shoulder-width apart.
3. Upright Posture: Keep your chest lifted, core engaged, and shoulders back and down. Create some tension in the band by taking a small step back.

The Lift:

1. Initiate the pull: Pull the band towards your face by bending your arms, aiming to bring your hands towards your ears.
2. Flare your elbows: Keep your elbows high and wide throughout the movement to focus on the rear deltoids.
3. Squeeze your shoulder blades: At the peak of the movement, squeeze your shoulder blades together for maximum rear delt and rhomboid activation.
4. Controlled return: Slowly and with control, return to the starting position, extending your arms and maintaining tension in the band.

Tips:

• "Pull apart the band" Mindset: Think about pulling the band apart horizontally to keep your elbows high and emphasize the rear delts.
• Avoid Shrugging: Minimize unnecessary shrugging of your shoulders towards your ears.
• Breathe: Exhale as you pull, inhale as you release.