Long Sitting Face Pull – Band

  • HOW: Start in a long sitting position with a band wrapped under your feet, hold the band in each hand. Begin the exercise by keeping your torso upright and long, then while keeping the rest of your body still, perform a face pull motion driving your elbows up and out to the sides, driving your hands towards your forehead/temple region. Focus on squeezing your shoulder blades back. Hold for a moment, then return to starting position and repeat.
  • FEEL: This should feel like an upper body workout, specifically your upper back muscles, the back of your shoulders, and maybe even your biceps. You may also feel your abs and lower body working a bit to maintain optimal long sitting posture.
  • COMPENSATION: Do not excessively arch or bend your low back. Keep the rest of your body still as best as you can. Do not use momentum to move the band, also focus on moving slowly maintaining time under tension. Be sure to keep your elbows high, don't let your arms sag down as you get tired. 

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