Band Face Pull

Execution

1. Stand in a split stance for a stable base, both band ends held at eye level with your arms out in front.
2. Exhale and pull the band toward your forehead, letting your hands come apart as it nears your face.
3. Finish with your fists beside your ears and your elbows at shoulder height or slightly above.
4. Hold one beat, turn your palms slightly toward the ceiling and squeeze your shoulder blades together.
5. Inhale and let the band travel back out over 3 seconds without letting your shoulders get dragged forward.
6. Pick a light band: if you have to lean back or the band yanks out of your hands, switch to a thinner one.
7. To end the set, step toward the anchor until the band is completely slack before you let go of the handles; never release them while the band is still stretched.

Quick cues

• Fists to the sides of your ears.
• Elbows at shoulder height.
• Pull your hands apart as you come in.
• Check the band before you load it hard.
• Let the band out slow, don't let it snap.

Common faults

• Fault: Pulling the band to the chest instead of the face

  Fix: Raise the anchor to face height and aim both fists at the sides of your ears.

• Fault: Not checking the anchor knot before loading it

  Fix: Tug the knot and look along the band before every hard set.

• Fault: Leaning the whole body back to move the band

  Fix: Switch to a thinner band and keep the torso upright.

• Fault: Letting the band snap back too fast

  Fix: Count to three on the way out and keep tension in the band the whole way back.