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How to do a Resistance Band Face Pull exercise for shoulder girdle strengthening

Published on: September 09, 2020

How to do a Resistance Band Face Pull exercise for shoulder girdle strengthening. Hit the rear deltoid for bold, round shoulders AND strengthen your shoulder girdle with TRX Face Pulls.

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How to do a Resistance Band Face Pull exercise for shoulder girdle strengthening

How to do a Resistance Band Face Pull exercise for shoulder girdle strengthening video subtitles export

hi guys how’s it going TRX Traveller to Adam here in this video we’re gonna look at the band face pulls these are awesome actually looking so let’s get to it okay so the band face balls obviously get the band in a skewed position I’m just using my my t-rex t-rex hook here and what I just took off and it’s just over a dull but any skew position would be fine now if they’re the air band face balls what what is what I like to work and to think is working here at the rear deltoid muscles that’s what I class these as I think a lot of people you can argue that it’s possibly trapezius as well as you squeeze even maybe a bit of the lat as you pull back and squeeze however I think there’s better exercises such as different types of rows that focus on those muscles so I always like to regard the face balls and to think about it so I can get the mind muscle connection that its target in the back of my shoulder so my rear deltoid shoulder muscle and that muscles great to develop to give it gives the shoulder that nice round look and it’s all it also it’s very good strengthens the shoulder girdles most people have them over developed front shoulder muscles a little bit of development in the middle and very very little development of the rear shoulder muscles and and the real you know the really ones they really start off they pull your shoulders back so pronounce your chest more and they give you that shoulder area the beautiful 4d like 3d roundness look so they’re really good to focus on and so what when you’re doing these face balls think right I’m wanting the target my rear deltoids I really want to engage them and feel them working and pull them back I often close my eyes and I do this just if I can kinda get in that state and really feel Matt my muscles working a second little tip is as we get to the top of these so the face pulls kind of do what to say on the tin you know you’re pulling towards your face you really pull in and and the difference between the high ropes or high roll you leave with your elbows and you’ll pull up and out you’ve got to be careful not to mistake them just for doing that so although the band’s in the same position you don’t just want it to be a high roll where you’re pulling up and out you really want to get it higher and get it past your face so we are pulling up and out with our shoulders with our elbows again so probably open out but we’ll pull them up and out past our face and what I then like to do at the top art Ward’s as Adam reaching the top is I like to rotate my hands up a bit because we’re then strengthening the rotator muscles and the rotation that their biomechanics of the shoulder which is which is rotation outer inner and so what we’re really then working that the rotator muscles to strengthen the whole shoulder girdle as well so it becomes it becomes a little bit more advanced when you do that however you’ll also then feel that that that tiny little technique you will feel it more on the back of the shoulders as you then go to rotate as well so I know that sounds like a little bit complex and I would advise you just focus on just pull and past your face leaving with your elbows up and out but if you can at the top try and then focus just on rotating and pushing with the hands back a bit and you will notice you’ll feel it a massive difference just by adding that little bit it really puts a lot more emphasis on the rear deltoid so my stuff made that sound complicated let me show you in practice so it’s not a that complicated so you want to get the band so you’ve got some nice tension not too much in band work is always just playing to feel what works something like that I like to get a little bit of a stretch so I can just kind of feel Matt my my rear deltoid stretching out just a little bit there what you’re going to do nice as that expands pull explode out and as I’m getting to this point I’m just rotating a little bit so what my kind of finishing position is about here and you’ll notice my hands I’m always trying to keep my hands pull and past my face and I always just think about pulling past my face in this region so sort of between your nose and your eyes where you want to pull your hands past always so it’s always that always actually not let them go too high you not get them too low we’re trying to pull past our face so let’s put that into practice just to show you so we’re going to explode and down four one two three four explode and down four one two three four explode down four one two three four last one explode and rotate and down four one two three four now just be wearing at the bottom here I’m not going right down like this because the tensions lost if the tension is lost on the band the tension is definitely lost on the muscles so always try and keep a little bit of tension even if it means you can’t come right in that’s fine just come in to where you think right still a bit of tension there I’m not going to go further cause I’m going to lose tension on the muscle if the band loses tension so just go into where you need to and then explode back out and look look at my positioning so I’m really pulling my hands past my face and I’m trying to rotate up and over as I do outer rotation and back down and pull and you really can feel it as I’m doing that I can really feel it working my rear deltoids here and especially as I’m at the top here and I’m trying to pull back it really really puts a burn on it so that’s in band face balls and they’re just such a fantastic move there you incorporate them with the high rows the low rows and some band face balls and it you’re going to get such a good good back hair back workout back development reassure the development which super key for good strong shoulder girdle front overdevelopment where you’re bit hunched over like this that it can normally be sold with a good a good technique of face pulls and rolls I can really change a person’s posture it can really pull your shoulders back and pronounce a chest more and mm-make you sort of stand and walk up more you know that whole that chest up chest out kind of look as opposed to most of us were hunched over on laptops er throughout most today so the faith band face balls are just such a fantastic exercise to help retract and then retract the whole shoulder girdle back into strengthen it so def definitely worth taking note and do them and also you feel such a good burn in a pump if you keep that tension and you keep that slow eccentric and explode slow eccentric explode and it keeps some tension you’ll come away and if you look in the mirror you’ll be able to see just all of a sudden this this be a rear deltoid starts to pump out and all of a sudden you’ve got this beautiful round the shape that starts to develop of your shoulders yeah fantastic exercise and to be the help if you got any questions or comments leave them below and get back to you soon as I can thanks so much for watching [Music] [Music]

Adam, TRX Traveller

Adam, TRX Traveller

Founder

It’s my mission and passion to help people gain Fitness Freedom and achieve their fitness goals absolutely anywhere using a TRX or Resistance Band.

I used to have an unhealthy psychological reliance on gyms, believing I had to be close to one or in one at all times to achieve my fitness goals. It was limiting and confining.

Now, 6+ years later having TRX’d across 32 countries, I feel in the best shape of my life after implementing the HUGE fitness possibilities achievable anywhere with a TRX or Resistance Band.

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Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document (The Workout Programs) and website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law. By using this website and purchasing any product you agree to the terms and conditions and privacy policy.

Copyright © 2021 TRX Traveller - All Rights Reserved

Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document (The Workout Programs) and website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law. By using this website and purchasing any product you agree to the terms and conditions and privacy policy.

Copyright © 2021 TRX Traveller - All Rights Reserved

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