![]() ![]() The resistant band upright row is an exercise I included in numerous female professional tennis players’ training programs. This article looks at some variations of the face pull movements, and in particular, those that do not require the use of a cable machine. The face pull exercise can be a challenging movement to learn and execute. ![]() Performing the exercise with incorrect form is the most prominent mistake gym users make when executing the face pull.Īnother common mistake to avoid is loading the weight stack to heavy this causes your technique to suffer causing potential pain in the deltoids, rhomboids, and upper back. Common Mistakes to AvoidĪs with most human movement activities, there are some common mistakes to avoid. The movement is caused by combining what we call “transverse abduction”, which takes place from the lateral and posterior deltoids and external rotation instigated by the teres minor. Without getting too scientific, it’s crucial to understand the complex movement, which is the face pull so as to avoid pain and unwanted injury. Repeat for the recommended number of repetitions.Although not a popular movement amongst most gym-goers, athletes with experience regularly implement the face pull into their training programs. ![]() Step 3: Slowly and with control, allow your arms to reach back forward into the starting position. Squeeze your rear delts and back muscles to maximize that contraction. Step 2: Pause when your hands are a few inches in front of your torso and hold for two seconds. You should be squeezing your shoulder blades together and feeling a strong contraction in your upper back while pull the band towards you. The main muscles you should be using are your rear delts and your upper back (mid traps, rhomboids, and lats). Remember that though your arms will be engaged, this is not an arm workout. Step 1: Stretch the band by pulling your arms away from each other and back towards your torso. (Hold the actual band, rather than the handles for this exercise.) Maintain a slight bend in your elbows. Hold your band out in front of you with your hands directly in front of your shoulders. Starting Position: Start standing with your feet shoulder-width apart. INSTRUCTIONS:Įquipment Needed: Fit2Go Resistance Band Starter Kit So you’re pulling your arms back and apart, activating your rear delts and upper back. In this exercise, the resistance is in front of you, pulling your arms forward and together. So you’re pushing your arms forward and together, activating your chest and front delts. The difference is that for the chest fly, the resistance is behind you pulling your arms back and apart. Your arms will be performing the same movement. EXPLANATION:Įssentially, the Band Pull Apart is the exact opposite of a Chest Fly. ![]() The exercise we’re using is called the Band Pull Apart. While you do get some rear delt activation during pulling movements (think Resistance Band Row) Today we’re focusing on isolating the posterior delt to balance out your physique and optimize upper body posture. The truth is that your front delts get a good amount of activation with most pushing movements (think Push-Ups or Resistance Band Chest Press). Your deltoids (shoulder muscles) are divided into three parts: 1) Anterior Delt (Front) 2) Lateral Delt (Side) ![]()
0 Comments
Leave a Reply. |