Banded Face Pull: Improve Posture and Shoulder Strength

Instructions

Setup:

1. Anchor the Band:

   • Secure a resistance band to a sturdy anchor point at chest or eye level. A door anchor or gym rig works well.
   • Use a band with moderate resistance to ensure controlled movement.

2. Grip:

   • Hold the band with both hands, using a neutral grip (palms facing each other).
   • Keep your hands about shoulder-width apart.

3. Body Position:

   • Stand facing the anchor with your feet shoulder-width apart.
   • Step back slightly to create tension in the band.
   • Engage your core and maintain a slight bend in your knees for stability.

Tips 

1. Focus on the Rear Delts:

   • Concentrate on engaging your rear deltoids and upper back muscles throughout the exercise.

2. Controlled Movement:

   • Avoid jerky or fast movements. Control both the pulling and returning phases.

3. Elbow Position:

   • Keep your elbows at shoulder height or slightly higher to target the correct muscles.

4. Maintain Tension:

   • Ensure the band remains taut at all times, even at the starting position.

5. Avoid Overstretching:

   • Step back only far enough to create moderate tension in the band. Overstretching can reduce control and strain joints.

6. Neutral Spine:

   • Keep your back straight and avoid arching or leaning forward.

7. Breathing:

   • Exhale as you pull and inhale as you return to the starting position.