Face Pull (Band)
The Band Face Pull is a corrective pulling exercise designed to strengthen the posterior deltoids, rotator cuff, and upper back muscles. It is essential for improving posture, shoulder health, and counteracting the effects of frequent sitting or heavy pressing.
Since face pulls are often performed for structural balance rather than maximum strength, the AI prioritizes volume and quality of movement over pure load. By analyzing your recovery data and daily readiness, the app can adjust rep targets to ensure you stimulate the rear delts without overstressing the rotator cuff. Additionally, if you have a history of shoulder impingement, the system monitors your frequency on this exercise to maintain optimal joint health and can suggest specific regressions if your recovery metrics indicate upper body fatigue.
Form Cues
- Pull the band towards your forehead while driving your elbows back and out
- Externally rotate your hands at the end of the movement so knuckles face the ceiling
- Squeeze your shoulder blades together firmly at the peak contraction
- Keep your core braced and ribs down to prevent arching your lower back
- Control the return phase to keep constant tension on the rear delts
- Don't jut your head forward to meet the band
- Don't let your elbows drop below shoulder height during the pull
- Don't shrug your shoulders up towards your ears
- Don't lean backward to use your body weight for momentum
- Don't allow your wrists to curl inward
Common Mistakes
- Leading with the hands instead of the elbows
- Using too much resistance and compromising range of motion
- Jutting the chin forward ('chicken necking')
- Shrugging the upper traps excessively
- Rushing the eccentric (release) phase
Muscles Worked
This exercise primarily targets the posterior deltoids and the external rotators of the cuff, which are critical for shoulder stability. It also engages the rhomboids and middle trapezius to retract the scapula, helping to pull the shoulders back into a neutral, healthy position.
Primary
Secondary
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