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Band Assisted Pull Up
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.
Band Face Pull
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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.
How to do it
Anchor a band at head height and hold it with both hands, palms down, arms straight. Pull toward your face, splitting the hands so they finish beside the ears with the elbows high and the thumbs pointing back. Keep the shoulders down away from the ears and return slowly.
Common mistake
Shrugging and pulling with the elbows dropped low, which turns it into a row. Lead with high elbows and finish with the forearms rotated back.
Helps with
- Posture
- Neck and shoulder pain
- Rotator cuff
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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