In reality, the tool in which you train the face pull may not be a choice, but rather a necessity. #3 Bands vs. Cable Face Pulls – Train BOTH. The banded face pull is a movement that targets a specific set of muscles, most of which are smaller in size and are assistance muscles to greater more voluminous muscle units (such as the shoulders and back). What is the Face Pull? Rhomboids 3. Banded face pulls Hang or anchor the band to a fixed attachment point. Therefore, the closer one gets to a full contraction of the target muscle group, the more resistance that is applied by the band. 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. The banded face pull is an exercise used to isolate the muscles of the rear deltoids. The band used when performing banded face pulls provides accommodating resistance. I tend to stick with using them as a stand alone exercise towards the end of a training session, but am also a big fan of pairing them with squats/deadlifts/bench press and performing them with EVERY set (even warm-ups). Squeeze your shoulder blades together and slowly pull the band toward your shoulders. But when lifters set the band up too high and/or allow their elbows to drop too low, the scapula will downwardly rotate, negating most, if not all, of the desired benefits. This exercise can be performed by using a cable, a band or even lying down and using some weight. 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. Band face pull This variation is performed with a band rather than a cable pulley. The face pull is unique because it actually allows you to externally rotate your shoulders to a greater degree, and thus, isolate the rotator cuff muscles more. If you’re training predominantly in a home gym or box style setup that lacks cables and machines, the banded face pull will be the necessary variation of choice naturally due to equipment restriction. Trapezius This variation is performed with a band rather than a cable pulley. External Rotators (Infraspinatus and Teres Minor) 4. Below is a listing of some of the muscles targeted by the banded face pull. The band used when performing banded face pulls provides accommodating resistance. In Calisthenics this can be a very useful because we find similar movement pattern in important exercises such as the Pull Up upper part. To that end, I do prefer high(er) reps with Face Pulls and will often opt for 3-4 sets of 10-2o repetitions 2-4x per week. Rear Deltoids 2. Band face pull. 1. Face Pulls vs Band Pull Aparts vs Rear Delt Flys The band pull apart and rear delt flys are other great exercises to train the same muscle groups as the face pull. Palms will be facing in. You can wrap the band around a pole or bar and perform the movement exactly the same as you would with a rope. Improving scapular upward rotation is one of the primary reasons we perform face pulls in the first place. The banded face pull is an exercise used to isolate the muscles of the rear deltoids. Grab each side of the band with your hands. You can wrap the band around a pole or bar and perform the movement exactly the same as … The Face Pull is a very simple and effective exercise to work the rear deltoids. T. here’s still a constant tension using the bands, similar to cables; which is definitely beneficial for muscle hypertrophy. Single-arm cable face pull Therefore, the closer one gets to a full contraction of the target muscle group, the more resistance that is applied by the band. Pause for a few seconds and … double band face pull) as demonstrated in these images is an even more dangerous version of the band face pull exercise because if the band the user is pulling against breaks, it guarantees the band being held in each hand will function as a sling-shot directly into the face and eyes with enough force to do real damage. Placing one band through the other (aka.