Face Pull (Dynaband)

Purpose of the exercise

Strength exercise for the posterior shoulders (posterior deltoid), upper back (trapezius, rhomboids/rhomboideus), external shoulder rotators (rotator cuff) and scapula retractors. Improves shoulder posture, prevents hunching shoulders and corrects imbalance between chest and back muscles. Also effective for prevention of shoulder impingement and strengthening of often neglected posterior shoulder muscles.

Supplies

• Resistance band/dynaband (preferably with handles)
• Attachment point at eye or forehead height (door hook, post)
• Sufficient space to step backwards
• Flat, stable surface

Starting position

1. Attach the resistance band at eye/forehead height
2. Grasp both ends of the strap (palms facing each other or down)
3. Step backwards until there is tension on the tyre
4. Stand with feet hip-width apart, slight knee bend
5. Extend your arms forward at shoulder height
6. Keep your back straight, chest out
7. Tighten your core
8. Gaze forward, chin slightly retracted

Implementation

1. Pull the strap towards your face
2. Keep your elbows high (at or above shoulder height)
3. Pull until your hands pass your ears/sleep
4. Turn your hands outwards (external rotation) in the end position
5. Actively squeeze your shoulder blades together
6. Hold this end position for 1-2 seconds
7. Allow controlled return to starting position
8. Maintain constant tension (do not fully extend arms)

Points of interest

• ✓ Keep your elbows high (minimum shoulder height)
• ✓ Pull towards your face/forehead, not your chest
• ✓ Turn your hands actively outwards in end position
• ✓ Squeeze your shoulder blades together at the top
• ✓ Keep your torso stable (no leaning back)
• ✓ Move controlled in both directions
• ✓ Breath out on draw, in on return
• ✗ Avoid low elbows (then it becomes a row)
• ✗ Don't lean back or use momentum
• ✗ Don't pull your shoulders up to your ears
• ✗ Don't let the tyre recoil
• ✗ Don't pull too low (towards the chest)
• ✗ Don't forget external rotation in end position

When this exercise?

This exercise is suitable for anyone who wants to improve shoulder health, especially people with a lot of pushing movements or desk work. Ideal as a home training alternative to cable face pulls. Very effective as an accessory exercise after chest training to prevent imbalance. Perfect as a warm-up before upper body training to activate posterior shoulders and rotator cuff. Also valuable in rehabilitation after shoulder injuries to strengthen external rotators and posterior shoulder (in consultation with physiotherapist). Suitable for daily shoulder health - can even be done at your desk with door hook. Start with light resistance and focus on perfect technique with high elbows and external rotation.