![]() ![]() 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. What are Cable Face Pulls Cable face pulls involve pulling a cable, usually with a rope attachment to allow for better range of motion, towards your forehead. You can set up a cable machine for Cable Face Pulls that work exactly the same as the resistance band version. 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. Exercises that target the same primary muscle groups with different equipment. 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. Slowly lower the band back to the starting position and repeat for the desired number of repetitions on both sides. Inhale, and pull the band towards your face with the elbows high and wide. Assume a half kneeling position with the arms straight out in front of you utilizing a pronated grip. But we need to be a little more selective with the kinds of bands we use for the face pull. Half Kneeling Banded Face Pull Instructions. ![]() But, instead of pulling the band straight across the chest, pull it diagonally and in other angles as well. Slowly release the band so that it’s back in its starting position. Many athletes don't have access to cable stacks or machines, so using a common tool like the band is practical. Grab the band and stretch it out in front of your chest. 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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