Elastics Band Face Pulls

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Exercise Profile

Elastics Band Face Pulls Overview

The elastic band face pulls workout is a targeted exercise that primarily engages the shoulders and upper back.

By using the elastic band, this exercise provides resistance throughout the movement, effectively targeting the desired muscle groups.

It helps strengthen the rear deltoids, rhomboids, and upper trapezius muscles, improving posture and reducing the risk of shoulder injuries.

While it may also engage some auxiliary muscles, the focus of this workout is primarily on the shoulders and upper back.

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Elastics Band Face Pulls Instructions

Stand with your feet shoulder-width apart, holding an elastic band with both hands in front of your chest.
Extend your arms straight out in front of you, keeping a slight bend in your elbows.
Step back to create tension in the elastic band, ensuring it is securely anchored.
Engage your core and squeeze your shoulder blades together as you pull the band towards your face.
Keep your elbows high and out to the sides, maintaining tension in the band throughout the movement.
Pause briefly at the end position, feeling the contraction in your upper back muscles.
Slowly reverse the movement, extending your arms back out in front of you.

Elastics Band Face Pulls Tips

Focus on maintaining proper posture throughout the exercise. Stand tall with your feet shoulder-width apart, core engaged, and shoulders pulled back and down. This will ensure that you are targeting the correct muscles and maximizing the benefits of the exercise.
When performing the face pulls, imagine pulling your shoulder blades together as if you are squeezing a pencil between them. This will help activate your upper back muscles and promote better posture, reducing the risk of injury.
Engage your shoulders by initiating the movement from your rear delts. As you pull the elastic band towards your face, think about leading with your elbows and squeezing your shoulder blades together at the end of the movement. This will help you fully engage your shoulders and upper back, promoting muscle growth and strength.
Control the movement and avoid using momentum. Slowly pull the elastic band towards your face, focusing on the contraction in your shoulders and upper back. Pause for a brief moment at the peak of the movement before slowly returning to the starting position. This controlled approach will ensure that you are effectively targeting the intended muscles and avoiding unnecessary strain on other areas.
Gradually increase the resistance of the elastic band as you progress. As an intermediate fitness enthusiast, it’s important to challenge your muscles to continue growing and adapting. Gradually increasing the resistance will help you continue to make progress and see improvements