Banded face pull

Proper Position

• Anchor a resistance band at a stable point at shoulder height.
• Hold the band with both hands, palms facing each other, maintaining slight tension in the band.
• Stand with your feet shoulder-width apart and your knees slightly bent.
• Engage your core and keep your back straight.

Movement

• Pull the band toward your face by spreading your hands apart while bending your elbows.
• Focus on contracting your upper back and rear shoulder muscles.
• Bring your hands to your cheeks or temples, keeping your elbows slightly above shoulder level.
• Slowly return to the starting position, controlling the band’s tension.

Breathing

• Inhale as you pull the band toward your face.
• Exhale as you release slowly back to the starting position.

Tips

• Maintain a stable posture and avoid arching your back during the movement.
• Focus on control and avoid jerky movements to maximize muscle activation.
• Adjust your distance from the anchor point to balance resistance and comfort if the band is too tight or loose.
• Keep a slight bend in your elbows even at the starting position to protect your joints.