Exercise Guide
How to do a resistance band kneeling face pull
Master setup, range of motion, and tempo with step-by-step instructions so every rep is more effective and safer.
About resistance band kneeling face pull
The resistance band kneeling face pull is a highly effective exercise for shoulder health and upper back development. By kneeling and pulling the band toward your face while flaring your elbows, you target the rear deltoids, rhomboids, and external rotators. This movement is crucial for counteracting the effects of rounded shoulders and improving overall posture and shoulder stability in a controlled manner.
Stats
Instructions for Proper Form
Setup:
- Kneeling Position: Kneel down facing a secure anchor point where a resistance band is attached at around shoulder height.
- Band grip: Grab the ends of the resistance band with palms facing each other, hands slightly wider than shoulder-width apart.
- 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:
- Initiate the pull: Pull the band towards your face by bending your arms, aiming to bring your hands towards your ears.
- Flare your elbows: Keep your elbows high and wide throughout the movement to focus on the rear deltoids.
- Squeeze your shoulder blades: At the peak of the movement, squeeze your shoulder blades together for maximum rear delt and rhomboid activation.
- 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.
Common mistakes: Pulling with the biceps instead of the rear delts and letting the elbows drop below the shoulders.
Alternatives
machine seated reverse fly(parallel grip)
The machine seated reverse fly with a parallel grip is an isolation exercise specifically designed to target the posterior deltoids and rhomboids. By sitting facing the machine and pulling the handles outward, you strengthen the muscles responsible for pulling the shoulders back. This exercise is vital for improving posture, shoulder health, and developing the rear portion of the shoulder complex for balance.
cable rear delt row
The cable rear delt row is a specialized movement targeting the posterior deltoids and upper back muscles. By using a cable machine, you maintain constant tension throughout the entire range of motion, which is difficult to achieve with free weights. This exercise is crucial for developing well rounded shoulders, improving posture, and counteracting the forward leaning tendencies often caused by heavy chest and front side training.
cable crossover reverse fly
This isolation movement targets the posterior deltoids and the muscles of the upper back. Using cables ensures that there is tension on the muscles even at the start of the movement. By pulling the handles across the body in a wide arc, you improve shoulder health, posture, and the overall definition of the rear shoulders, balancing out chest heavy training routines effectively.
machine seated reverse fly
The machine seated reverse fly is an effective way to isolate the posterior deltoids and upper back muscles like the rhomboids. The fixed path of the machine helps eliminate momentum, ensuring that the rear delts perform the majority of the work. This exercise is crucial for maintaining shoulder health and achieving a balanced look, especially for those who perform a lot of chest pressing movements.
cable seated rear lateral raise
The cable seated rear lateral raise is a precise isolation exercise designed to target the posterior deltoids and upper back muscles. Using cables ensures that the muscles remain under constant tension during both the lifting and lowering phases. This movement is essential for improving shoulder health, posture, and creating a rounded, three dimensional look to the shoulders that free weights sometimes fail to provide.
dumbbell incline rear lateral raise
The dumbbell incline rear lateral raise is a specialized isolation movement designed to target the posterior deltoids. By lying chest down on an incline bench, you stabilize your torso and prevent cheating, ensuring the rear shoulders do the majority of the work. This exercise is vital for developing a balanced shoulder physique and improving overall shoulder health and stability.
cable standing rear delt row
The cable standing rear delt row is an excellent isolation exercise for the posterior deltoids and the muscles of the upper back. By pulling the cable toward your face or upper chest, you emphasize the rear shoulders, which are often neglected in standard routines. This exercise is crucial for maintaining shoulder health, improving posture, and developing a thick, well proportioned upper back and shoulder area.
dumbbell rear delt row
The dumbbell rear delt row targets the posterior deltoids and the upper back muscles like the rhomboids and traps. By rowing dumbbells with an emphasis on pulling the elbows back and out, you specifically engage the often neglected rear shoulders. It is essential for maintaining shoulder health, improving posture, and achieving a well rounded, muscular look from both the back and side views.
resistance band kneeling face pull
The resistance band kneeling face pull is a highly effective exercise for shoulder health and upper back development. By kneeling and pulling the band toward your face while flaring your elbows, you target the rear deltoids, rhomboids, and external rotators. This movement is crucial for counteracting the effects of rounded shoulders and improving overall posture and shoulder stability in a controlled manner.
dumbbell rear delt raise
This exercise focuses on the often neglected posterior deltoid muscle located on the back of the shoulder. By leaning forward and raising dumbbells out to the sides, you improve shoulder symmetry and posture. Strong rear delts are crucial for stabilizing the shoulder joint during heavy pressing movements and for creating a complete, rounded look to the upper body and shoulders.
band standing rear delt row
The band standing rear delt row is an excellent accessory exercise for targeting the posterior deltoids and upper back muscles. Using a resistance band allows for peak contraction at the end of the movement, which is crucial for improving posture and shoulder health. It is particularly effective for balancing the anterior dominance often found in many lifting routines, enhancing overall shoulder symmetry.