#Banded face pulls full#
You must first earn the right by executing perfect full range of motion movement patterns before loading it up.
A golden rule is to never load a movement pattern heavy into ranges of motion where dynamic stability isn't present. In the overhand grip, slight external rotation is achieved by the limiting factor, which is the wrist position into flexion during the pull. This is due to the varying degree of external rotation range of motion that's involved on the backside of the movement pattern. I prefer to program the overhand-pronated grip to its counterpart, the underhand or thumbs-up grip. This detail will be a game-changer for your upper back activation, so focus on peaking the contraction as hard as you can, driving elbows back and pulling the band apart for a split second before controlling the band back into the starting position. On the backside of the rep, your hands need to not only be pulling back on the band, but also driving apart from one another. Drive back your elbows, staying around shoulder height. Set up the band attached to a stable unit like a rig or squat rack at about head height. Why? It's all about the "face pull-apart" when we're talking about maximal activation and trainability. Those tubular bands with handles on each end aren't going to cut it. But we need to be a little more selective with the kinds of bands we use for the face pull. Many athletes don't have access to cable stacks or machines, so using a common tool like the band is practical. Using only a band with hands placed in a pronated position, driving your elbows back and the band to your face against accommodating resistance, has some major benefits that make it my go-to variation. The banded face pull is one of the most effective tools for building a thick and functional upper back to support the dynamics of the shoulder.
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