Face Pull with Bands (Standing)

Targets the rear shoulders and back.

Two resistance bands or two looped bands. Attach one loop band or one resistance band to a door or a stable object such as a squat stand. You can attach the loop band or resistance band at low level, chest level, face level, eye level, or high level.

At chest level this exercise focuses on the external rotators such as the teres minor and infraspinatus. At face level this exercise focuses on the mid traps, rhomboids, lower traps, and rear shoulders. At eye level this exercise focuses on the rear shoulders, rotator cuff, and upper back. At high level this exercise focuses on the rhomboids, lower traps, and rear shoulders.

Thread the other loop band or resistance band through the loop band or resistance band that’s attached to a door or a stable object. Attach an ankle strap to one end of the resistance band and attach an ankle strap to the other end of the resistance band or don’t attach ankle straps to the resistance band. If attaching ankle straps, hold the ankle strap with your left hand, your fingers inside the ankle strap and your thumb outside the ankle strap and hold the ankle strap with your right hand, your fingers inside the ankle strap and your thumb outside the ankle strap. If you’re not attaching ankle straps, hold each end of the loop band or resistance band then twist each end around your wrists.

Your palms face down. Your arms are at shoulder level. Your elbows are out. Don’t move your back. Drive your elbows behind you then externally rotate your shoulders up to the point when your hands are close to your ears. Pause. Return to the starting position.

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