Resistance Band Seated Face Pull

Resistance Band Seated Face Pull: So führst du sie aus

1. 1Set a resistance band at approximately face height by looping it around a sturdy post, rack upright, or secure door anchor.
2. 2Sit facing the anchor point with your hips centered, back tall, and feet flat on the floor. Grip one end of the band in each hand with an overhand grip, palms facing down, arms fully extended in front of you.
3. 3Brace your core and depress your shoulder blades — pull them down and back — before starting the pull.
4. 4Pull the band toward your face by driving your elbows wide and slightly upward, leading with the elbows rather than the hands.
5. 5As the band approaches your face, externally rotate your shoulders so your forearms angle upward and your hands sit beside your temples, palms facing forward.
6. 6Pause for one count at the peak, squeezing your rear deltoids and upper traps.
7. 7Slowly extend your arms back to the starting position over 2–3 seconds, maintaining tension on the band throughout.
8. 8Repeat for the prescribed reps, then release the band with control.

Technik-Tipps

• Keep your torso upright throughout the set — leaning back to move more weight shifts the load away from the rear deltoids and turns it into a row.
• Think 'elbows lead wide and high': driving your elbows outward to roughly ear height is what activates the rear deltoids rather than the biceps.
• Use a lighter band than you expect to need; the rear deltoids are a small muscle group and form breaks down quickly under excess resistance.
• Control the return — a slow 2–3 second eccentric increases rear-delt time under tension and improves shoulder health gains.
• Keep your chin slightly tucked and your neck neutral so the band clears your face at peak contraction.

Häufige Fehler

• Shrugging the shoulders upward during the pull, which transfers work to the neck and upper traps rather than the rear deltoids. Focus on keeping your shoulder blades depressed throughout.
• Using a band that is too heavy and pulling the handles to chin or neck height instead of face height, which reduces rear-delt activation and strains the cervical spine.
• Rocking the torso backward at the end of each rep to complete the pull, which removes isolation from the rear delts and turns the exercise into a partial row.
• Skipping the external rotation at the top by keeping palms facing down throughout, which eliminates the rotator-cuff engagement and the shoulder health benefit of the exercise.
• Rushing through reps without a pause at peak contraction, reducing time under tension and limiting the corrective postural benefit.

Häufig gestellte Fragen