Adiletix - Banded Face Pull To External Rotation - Step-by-Step Guide
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Banded Face Pull To External Rotation
1 - Anchor a resistance band at about face height and hold one end in each hand with your palms facing down or slightly inward.
2 - Step back until the band has light tension, then stand tall with your feet hip-width apart, ribs down, and core braced.
3 - Pull the band toward your face by driving your elbows back and outward, keeping your upper arms roughly in line with your shoulders.
4 - When your hands reach face level, rotate your shoulders externally so your forearms move upward and your hands finish near or slightly above your ears.
5 - Pause briefly while squeezing your upper back and keeping your neck relaxed.
6 - Reverse the motion under control by lowering the forearms, then extending the arms back to the starting position.
7 - Repeat for the desired number of repetitions without shrugging or arching your lower back.
