Free with emailStrength
Band Face Pull
A band pulled toward the face with the elbows high, working the rear shoulder and rotator cuff. For desk posture and neck and shoulder pain.
Band Assisted Pull Up
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A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
How to do it
Loop a long band over the bar and put one knee in the bottom of the loop. Hang with straight arms, pull the shoulders down first, then pull the chest toward the bar until the chin clears it. Lower all the way back to straight arms under control. As you get stronger, use a thinner band.
Common mistake
Cutting the bottom short and doing half reps. Go back to a full hang every rep, and use a thicker band if that is what it takes.
Helps with
- Shoulder strength
- Posture
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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