Elite Physique The New Science of Building a Better Body

One-Arm Band Face Pull
This version of the face pull provides three important benefits. First, it’s great for people
who don’t have access to a band that’s strong enough to challenge them during the
two-arm version. Second, it can be used as a rehabilitation exercise for one shoulder.
Third, the one-arm version helps identify imbalances between the right and left shoulder
complex.
HOW TO DO IT
HORIZONTAL PULL
1. Loop a long resistance band across the back of your right wrist with the palm
facing forward, fingers spread and pointing up. Stand tall with your right arm
held in front and parallel to the floor. Place your left palm on your abdomen (see
figure a).
2. Perform a horizontal row, and then at the halfway point of the motion, externally
rotate the right shoulder until the upper arm is slightly below parallel to the floor
(see figure b).
3. Slowly reverse the motion for the desired reps, then switch to the left hand and
repeat.
a
b
ADVANTAGES
• This variation allows you to work one shoulder at a time, which can be beneficial
during rehabilitation or to identify imbalances between the right and left shoulder.
• It provides a loading progression when minimal bands are available.
COACHING CUE
This exercise can also be performed by gripping the handle of a cable with the pulley
set at a lower chest height.
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