How to Do Band Front Face Pull

Band Front Face Pull is a shoulders exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Front Face Pull

  1. 01Anchor a resistance band in front of the body at upper-chest height and hold the band with an overhand grip.
  2. 02Retract the shoulder blades and pull the hands toward the bridge of the nose.
  3. 03Drive the elbows out to the sides to ensure the rear deltoids are performing the majority of the work.
  4. 04Pause for one second at the peak contraction to maximize muscle fiber recruitment.
  5. 05Slowly return the hands to the starting position while resisting the bands tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Front Face Pull

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid shrugging the shoulders toward the ears by keeping the shoulder blades depressed throughout the entire pull.

Same coaching engine used inside the A90 app

05 / FAQ

Band Front Face Pull questions

What muscles does Band Front Face Pull work?

Band Front Face Pull is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Band Front Face Pull correctly?

Anchor a resistance band in front of the body at upper-chest height and hold the band with an overhand grip. Retract the shoulder blades and pull the hands toward the bridge of the nose. Drive the elbows out to the sides to ensure the rear deltoids are performing the majority of the work. Pause for one second at the peak contraction to maximize muscle fiber recruitment. Slowly return the hands to the starting position while resisting the bands tension.

What is the A90 coach tip for Band Front Face Pull?

Avoid shrugging the shoulders toward the ears by keeping the shoulder blades depressed throughout the entire pull.

Is Band Front Face Pull suitable for beginners?

Band Front Face Pull is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Front Face Pull?

Band Front Face Pull uses resistance band.

A90 Intelligence

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