Band Face Pulls Are #1

Рет қаралды 126,827

3 жыл бұрын

Want 3D delts, while staying injury-free? Band face pulls are king.
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Timestamp
0:00 Introduction
0:07 Feasibility
1:50 Peak Tension
2:57 Special Form
3:43 Eccentrics
5:10 More Variations
7:15 Conclusion
Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер: 365

@dragojlo0278 3 жыл бұрын

Started doing facepulls in between warmup sets for the OHP... finally got rid of the popping and clicking in my left shoulder while pressing

@jaiden7761 3 жыл бұрын

Dragojlo02 same dude everytime I did raises or OHP a click is heard from my left shoulder now it’s gone

@henri4730 3 жыл бұрын

How do you do them? Like above and behind your head? Or so the band touches your throat? My shoulders pop a lot too and I would like to get rid of it.

@dragojlo0278 3 жыл бұрын

Watch the athlean x video where he made a tutorial but i'd say above youfe hed if you're doing them with bands... i do them with cables in the gym mostly

@jaiden7761 3 жыл бұрын

@@henri4730 I would do the face pulls above the head and I've been doing the reverse pec Dec machine to fix the back of my shoulders which helped alot

@ccclaw13 Жыл бұрын

I gotta try this! I have popping in my right arm doing overhead press ever since my dog yanked me on her leash after she saw a cat 7 years ago

@Jay-we2ek 3 жыл бұрын

Wasn't until covid when I got my bands, I realised I preferred facepulls with bands. It just feels a million times better than cables.

@Lars16 3 жыл бұрын

@@antonioglavas796 If you are looking at the Rouge store then I would pick the red and blue bands. You don't need higher tension than that. A light or micro band could also be very good like what Alex talks about in the video. Remember you can always step back by 10-20 centimeters to increase the tension of the band.

@anthonyhaga7559 3 жыл бұрын

I feel a snapping sensation in my shoulders, when I don’t do face pulls. This movement helps me A LOT. Love the channel, keep up the great work.

@hadramawut29 3 жыл бұрын

Perfect timing on this Alex. I have been doing home gym training still since quarantine started (got some new equipment along the way). My right shoulder was starting to heart during external rotations, I was trying band pull aparts and a bunch of thoracic mobilizers which would help only for temporarily relief. I finally put my one band that I have on my pull up bar and started doing band face pulls (first time, always did cables before) a week ago and now the pain is gone and the shoulders are feeling great.

@nadpad-4192 3 жыл бұрын

I’m surprised you hadn’t even done this video yet considering how much you talk about them. Facepulls are truly awesome

@sethgibson4155 3 жыл бұрын

I'm 3 weeks in on the Novice Program and enjoying every second of it! thanks mate.

@tyrrellphoward3271 3 жыл бұрын

Good shit Kill em all if you gotta brah

@AlexLeonidas 3 жыл бұрын

Awesome Seth, you're about to make some of the best gains of your life. Intermediate status, incoming!

@vanderlexgaming 3 жыл бұрын

Great video. Just wanted to say I'm 6 weeks into your novice program and have made great gains whilst eating at maintenance! Thanks for providing such an amazing free program.

@dragonesquire 3 жыл бұрын

Happy New Year Alex! Thanks for all you do to provide us with excellent and honest instructions.

@SanderJanssenBSc 3 жыл бұрын

I host weekly calisthenics classes at my gym and I always include banded face pulls! They work like a charm!

@sarbsamra3887 3 жыл бұрын

Great information & channel. Keep up the good work!

@krisevans8389 3 жыл бұрын

I couldn't agree more Alex. The 5 months the gyms were closed here all I had was bands. I set up my patio with "permanent" band stations, like dog leash corkscrew eye hook for lower station and mortar screws for high station and i ended every workout with a facepull variations mixing it up and I fixed my rotator cuff issue and developed some wicked rear dealts that the past 3 months back at the gym can't even come close to replicating. Thanks again for the Great video

@krisevans8389 3 жыл бұрын

@Adolfo I thankfully had a suspicion something like the lockdowns were coming (thank you, KZfaq channel "China in focus" lol) so I ordered a set from Amazon in February and my second set a month later curb side pickup from Canadian tire.

@BrandonWilling 3 жыл бұрын

I've been struggling with pain in the back of my neck area for the last couple of years and did not know what caused it. I tried neck stretches, shoulder stretches, back stretches, everything. The stretches took the pain away for about a few hours but was not a permanent fix. I saw your other video about doing cable face pulls at least 2x a week for shoulder mobility and many other benefits because my shoulder mobility is shit. Ever since I started doing this 7 weeks ago my shoulder mobility is a little better, still bad (I can't even do back squats that's how painful it is, so I do front squats) but the pain in my neck is completely gone. So thank you for that. I will keep doing face pulls 2x a week but I'll buy some bands for all the variations. Cheers mate!

@nathanradford3416 3 жыл бұрын

Lay of pressing for a while dude maybe 2 weeks (consider it a long deload) let the back side get a bit stronger to even out the imbalance. Then after two weeks resume your normal routine and just do face pulls regularly and make sure you pull to pressing ratio is close to a 2:1 style so you pull more than you push

@ronroyce6 3 жыл бұрын

Also with something like face pulls you can up the frequency to maybe 5 times a week or even 7 if your body co operates. Just get 2-3 sets with really high quality reps. Even band pull aparts can be a great exercise for you. I'm sure Alex or Jeff from Athlean X have a dedicated video for it

@simonscott5104 3 жыл бұрын

Brandon banded up & overs daily for shoulder girdle health & happiness :)

@nmnate 3 жыл бұрын

If my rotator cuff muscles are tight / imbalanced, it bothers my thoracic spine and neck. Definitely keep it up with the face pulls, but consider some type of horizontal row (I like inverted) and maybe some type of serratus exercise (I like pushups with scapular protraction at the top). The more I do these exercises, the better my OHP feels and my shoulders are way more mobile in general.

@tonagomez9351 3 жыл бұрын

Hey Alex, I’ve been training for 3 years and thought I was an intermediate, started your Novice program a month ago and my DL has gone up by 55lbs already. BP having some trouble progressing but going to keep on going!

@knoz35 3 жыл бұрын

THANKS KING LEONIDAS. ITS WONDERFUL VIDEO MY BRO

@reubenkearns5417 3 жыл бұрын

I've had shoulder impingement for the past 4 months-quite painful. Doing these and stretching my chest helps tremendously. Thanks my guy

@DanielDimov358 3 жыл бұрын

I've actually never experienced that much soreness in my mid traps and rear delts from the cable version. But the band version has a different strenght curve which is awesome. Just like he mentiones in the video it trains your shoulder external rotation muscles at peak contraction. And it's also fun. You'll rarely see someone who's very strong in those areas on their body. Most guys overtrain the crap out of their side and especially front delts. I swear this is my number one rear delt exercise from now on!

@DanielDimov358 3 жыл бұрын

@Adolfo I'm using them at the gym.

@johnwicksfoknpencil Жыл бұрын

I’m 2 years too late but just wanted to say that banded face pulls were a massive part of my rehab work on my right shoulder. I messed it up pretty bad from a chronic sleeping habit of favoring my right side, falling asleep with my head on my right arm night after night for probably years and it finally caught up to me in the form of partial dislocations, ball + socket disassociations, general pain and impingement, etc. I can’t tell exactly at what point the face pulls started helping in my rehab but it was not long at all, maybe 2 weeks of consistency and discipline every other day repping them out progressively on the assorted bands. It is not back to 100% of where it should be but it’s close and the strength in my OH press is much better, and much less general pain.

@AL_FARID_23 3 жыл бұрын

ANOTHER BANGER ST LEO LOVES YOU BRO

@Hitit123 3 жыл бұрын

Going to experiment with these my next shoulder day..great video👊💪🔥

@mk-19memelauncher65 3 жыл бұрын

I was just doing shoulder presses and pushing through shoulder impingement pains. I tried these fecepulls with my bands and my shoulders have never felt better. I sincerely thank you Mr Leonidas.

@antwon4518 3 жыл бұрын

Best tip I ever got for these is lead with your hands not your elbows. It will activate the external rotation function of the rear delt and rotator cuff which is most important

@notadoctorshh6544 3 жыл бұрын

This guy is a real mature dude that lives in the real world. No hype no bullshit. Real man talk. Keep it that way bro. Respect. What is your opinion about Occam's Protocol a la Arthur Jones, Dave Palumbo Jumbo? Low volume single sets to total failure plus high feeding and long rest twice a week workouts.

@Jay-we2ek 3 жыл бұрын

2:13 niiiiice. Didn't think of combining the rope with a band. Really nice idea.

@armchairradical2665 2 жыл бұрын

Scap pulls and this are the best exercises for recovering from shoulder tendonitis. Had to learn this lesson the hard way

@RCstrats 3 жыл бұрын

Amazing !! Keep them coming!!

@nathanielgray4235 3 жыл бұрын

Using bands is an unreal snapback feel that makes me so sore... i love bands and are amazing used with free weights for a completely different stimulus not to mention (cheap) every one should have some

@xpekerin4056 2 жыл бұрын

Bro i love you. Real motivation

@idris7951 3 жыл бұрын

I don't usually comment but these are great for posture correction too preventing that hunchback which most people suffer from.

@Knoxkuma13 3 жыл бұрын

I’m watching this five minutes after my first time working out doing face pulls, what great timing

@NisimDoesPowerliftingFitness 3 жыл бұрын

I totally agree. I started doing 3 sets of back face pull every other day, and i see results. My shoulders are stronger and healthier.

@bayamonpr8383 3 жыл бұрын

Best channel in the history of youtube straight to the point common sence

@fdsafsgrgsdg242 3 жыл бұрын

Exactly, his content has been in an upward trend of improvement ever since he started his channel. Also the fact someone with this amount of subs still responds to comments regularly is commendable. Keep it up Alex.

@AlexLeonidas 3 жыл бұрын

Preciate that you two!!

@redcat608 3 жыл бұрын

@@AlexLeonidas WHAT RACK YOU GOT?

@alexakos1223 3 жыл бұрын

If you can make a video on bands, what type of bands we should be using for each lift how to set them up properly etc. That would be really useful

@gembi92 3 жыл бұрын

Band's are a must.

@b33p 3 жыл бұрын

I'm here because my physio recommended face pulls with bands. Great for your rotator cuff.

@shan4655 3 жыл бұрын

Just when I get injured doing heavy rows, Alex drops this

@TheDarkNightRising 3 жыл бұрын

@@SOC-ir6im I mean i guess maybe his lower back if hes doing bent over rows, I much prefer sitting and tbar rows

@JustLeein 3 жыл бұрын

Great video fellow Montrealer!

@curlsforthegirls6598 3 жыл бұрын

Athlean X been saying this as well. Very good advice

@MonkeyBadAssFist 3 жыл бұрын

For me ive found that Face pulls using your room door or any door in your flat is the sheeeet !!

@DreamPhysiqueCoaching 3 жыл бұрын

great video loved it

@kcmacdonald 3 жыл бұрын

I'm training a 49YO labourer who has an issue with one shoulder. Band face pulls, wenning style warmups and wenning's pinkie up rear delt raise, and glute ham raises/reverse hyper keep him functioning smooth and keep the gains coming

@TheAspiringFitnessGuru 3 жыл бұрын

I always use double ropes for facepulls. Helps with ROM so much.

@motagrota 3 жыл бұрын

Alex do a video on glute medius strengthening exercises. Often neglected more than rear delts imo

@farkaselliott0161 3 жыл бұрын

On non Pull days I love to Super Set Band Face Pulls with Dead Hangs, because it opens up my shoulders like nothing else can. Feels sooo freaking good

@AlexLeonidas 3 жыл бұрын

That's an amazing combo! Throw in some pull-aparts and you're flying

@sticcvonhaugen7913 3 жыл бұрын

I'm also a big fan of the dead hangs. Struggled with shoulder impingement for years.. only now that I'm doing these, am I experiencing relief!

@nathanalvidrez261 3 жыл бұрын

Would be interesting to see a full day of eating 💪🏽

@alfredomolina2986 3 жыл бұрын

Thanks!!

@AndJusTIceForRob 2 жыл бұрын

Was hoping for some technique explanations such as pulling from high or from low and which muscles are targeted for each.

@chrismoore1372 3 жыл бұрын

Brother you are a goldmine of valuable information, thanks for being awesome, and so selfless with it! I've had a messed up(probably possibly torn) abductor muscle in my right side for ....many months. Any advice? Trying to stretch it, heat pad, not sure if I should go hard to strengthen it or let it rest? Def. annoying as hell though Also have some tendon/tendinitis in the cubital fossa area. mostly left forearm(twenty years of chefing possibly to blame, switching professions atleast) and the tendons in the right area i can feel 'move' oddly when i stretch and contract that arm. Any advice or wisdom is gratefully appreciated

@hazgolden9226 3 жыл бұрын

Face pulls.. band or even cable.. keeps me healthy and the volume is great for upper back development for natural guys

@00pedroboss00 3 жыл бұрын

I prefer cable face pulls. The progression is more consistent. With a band u can stretch it a little bit more one day and a little bit less on another day. But do whatever feels best to you. I've messed with band face pulls but always go back to the cable version

@deadsick95 3 жыл бұрын

Interesting video Alex, I love band face pulls and alternate between them and the cable version. However, I personally feel the cable version is superior as the consistent load (especially on the eccentric) is better for bodybuilding and provides similar injury prevention benefits to the banded version.

@reet-ard1527 Жыл бұрын

I always feel awkward during the cable attachment. maybe as alex said, I the double rope might help prevent this. I do have a 189 cm wingspan which probably doesn't help things.

@trejosworld 2 жыл бұрын

Lifesaver

@johndesv 3 жыл бұрын

More band videos bro!!

@sdamdnas2065 3 жыл бұрын

Hey Alex i would love if you could make some of these videos if youre running out of things to make vids about(not that I think you are - full day of eating+recipe - more workout videos I think you said something about having some old workout footage. I would love to see that -The celebreties workout(I know you dont wanna do Them but if you chance youre mind Henry Cavill and Tom Hardy would be my picks Tutorials/guides: pistols squats, weighted dips, front levers etc. Motivational videos Fellow subs feel free to Add to the list

@ronroyce6 3 жыл бұрын

Hey man didn't you have an upper lower pulley attached to the back of your power rack? Great content as always

@Juneof1944 9 ай бұрын

Ring Face Pulls for the win

@amkool6135 3 жыл бұрын

Yo alex can we get more vlog vids like the buffet one a few year back

@aaronf4275 3 жыл бұрын

Just took 2 months off UB training (aside from core,) due to getting snapped up in the shoulder. MRI later showed tendonosis all through my shit. Avoid injuries bros, do your preventative work; watching your gains slip away is legit depression inducing.

@aaronf4275 3 жыл бұрын

SOC1970 Brother that was motivational as hell. Impressive bench numbers! Im only 30 and really don’t even know why shoulder decided to be riddled with tendonosis. I never ever had shoulder pain before this popped up. Glad your making it work bro.

@TheDhammaHub 3 жыл бұрын

Thank you, I prefer the holes in my back where other people have rear delts xD

@mattc4266 3 жыл бұрын

Band face pull is the best fluff and pump exercise for upper body

@jayn8392 3 жыл бұрын

I finally got a cable tower, scored it for 75$ off marketplace barely used after the guy dropped the price 3 times from 350$ to 75$. But I realized my tricep rope was way too short and didn't feel right for face pulls. So I ended cutting a section of old climbing rope and knotting the ends to make a dedicated face pull rope. Actually works really well for now. I really need some more resistance bands eventually but don't really want to drop 200$ on 2 full sets until I get a few more immediately needed bits of gear like a multi grip bar and a tricep bar. Anyway, I do so many row variations that my rear delts are weirdly on the verge of overdeveloping as is...

@guusbuiting9942 3 жыл бұрын

There is no person i agree on this much. Not even my girlfriend. Love the vids man keep up the good work🔥

@deven9565 3 жыл бұрын

You shouldn't agree with your partner on lots of things, otherwise you're dating yourself

@sonsodaslums 3 жыл бұрын

2:32 Dumbbell flye’s are also an easy way to wreck your shoulders

@AllyBabaran 3 жыл бұрын

Just did 3x25 band face pulls today after 3x6 handstand pushups, two best shoulder exercises imo

@AlexLeonidas 3 жыл бұрын

That's a hell of a combo 🔥🔥

@nickvoelker7180 3 жыл бұрын

In 3 months Alex will be doing face pulls with the extra heavy band.

@Lucisael 3 жыл бұрын

Wow thanks I was just looking into this today since I've been struggling with rotator cuff tendinitis

@AlexLeonidas 3 жыл бұрын

Should be very helpful!

@oc4026 3 жыл бұрын

Me too. Been almost one year now :(.

@harjotminhas9823 3 жыл бұрын

also add dead hangs my man

@Lucisael 3 жыл бұрын

@@harjotminhas9823 Yeah thanks for the tip

@bailemout9899 3 жыл бұрын

get a diy cable machine on amazon or sum for your home gym. best decision i ever made

@alexryderr 3 жыл бұрын

Hey Alex, can you elaborate more on the benefits of fast movement in that prehab exercises? Thx bro

@advantageofthedisadvantage7213 3 жыл бұрын

Bulk up to 200 bro

@jakehorne5662 3 жыл бұрын

Just tried face pulls for the first time, I can already tell this'll help with my clicking shoulders when doing other normal shoulder workouts, and lifting in general.

@simonscott5104 3 жыл бұрын

Jake banded up & overs daily = heaven

@TheShadoXxWAVE 3 жыл бұрын

When I switch from cable facepull to band facepull my rear delt and lower trap just blew up. I never felt the same burning sensation in those areas before. Now I'm doing 3 to 4 sets high rep with pull apart every single day and my shoulder feels amazing.

@p996ii_lazer_ii4 3 жыл бұрын

Does ur posture get better wouldbit fix my rounded shoulders?

@heruizeweldi4712 3 жыл бұрын

For maximal gains would doing it everyday be better than 3x a week

@TheShadoXxWAVE 3 жыл бұрын

@@p996ii_lazer_ii4 Definitely!

@TheShadoXxWAVE 3 жыл бұрын

@@heruizeweldi4712 You can do it everyday. It actually helps muscle recovery.

@heruizeweldi4712 3 жыл бұрын

@@TheShadoXxWAVE ok nice should you be going heavy and will it work the glutes

@notsosweet6574 3 жыл бұрын

Band face pulls are cool, but ring face pulls are even better.

@EagleFitnesss 3 жыл бұрын

if youre hesitating, buy bands. i bought em like 1 or 1 and half years ago and i still benefit from them a lot! only 40$ for like 4 bands at amazon...

@Motivatorteo 3 жыл бұрын

IF YOU WANT TO PUT SIZE ON YOUR BENCH, TRY THE SMOLOV BENCH PROGRAMME. - After Reading a comment in one of Alex’s old videos, I decided to try using the Smolov strength programme, pause benching 4 times per week. (Google the sets/reps and intensity guides for the Smolov). After 3 weeks running the Smolov, I’ve put 20lbs on my pause bench 1RM! I went from pausing benching 215 for a 1RM, to 235lbs for a 1RM in THREE WEEKS. If you want a bigger bench, please try this and thank me later. Let me know if this helps anyone out!! 🤟🏼

@mrdakso2995 3 жыл бұрын

How can i progressive overload this exercise? Its difficult to know where we grip the band or how far we were from the static point

@gdub5603 10 ай бұрын

Alex, what volume and frequency would you recommend for maximum rear delt growth? Thank you for sharing your wisdom 💪

@mewearglasses 3 жыл бұрын

hoping someone can break this down for me but in relation to building up the tendons for injury prevention, i was under the impression that slow eccentrics were the way to go. spent a bit of time reading up about overspeed eccentrics after watching this but its just not clicking for me. how do slow eccentrics and overspeed eccentrics affect the tendons differently and when should you choose one over another?

@Mateogon1 3 жыл бұрын

band face pulls give the best delt pump

@sarmadghafoor1484 3 жыл бұрын

can u make a form video for pendlay rows having some problems getting my back comepletely straight and my legs also staying out of the movement. do you think i should keep the bar closer to mid foot also?

@natesmith4065 3 жыл бұрын

Hey Alex, what brand of bands do you use? I always hear you calling them micro, mini, monster, light etc but I'm having a hard time finding them based on that and am looking for some long bands because I only have 12 inch ones which aren't very feasible for triceps/facepulls

@benis87 3 жыл бұрын

damn those arms are popin

@mrgame97 2 жыл бұрын

can anyone recommend a good set of bands?

@adammikhaiel283 3 жыл бұрын

Dude I bought a $1200 dual cable machine for my home gym & I still use bands more than the cables lol

@mrlong2990 3 жыл бұрын

Can we do this with calisthenics rings? I tried it and it seems to work

@amicellnandan3245 3 жыл бұрын

Should you still do other rear delts exercises or is this enough for the rear delts?

@NaturalHypertrophy 3 жыл бұрын

4:40 this variant is great for people who might lack connection with one rear delt or who have asymmetries

@AlexLeonidas 3 жыл бұрын

True that man, and I actually prefer the one arm version.

@hei4227 3 жыл бұрын

Ok i will try doing facepulls everyday cause of bad posture(10-12 hours of work on pc)

@finnishgains9688 2 жыл бұрын

What about face pulls on rings or TRX? Are they better than cable or band face pulls?

@jumbothompson 2 жыл бұрын

Not saying this stuff doesn't work but I had weak and painful shoulders, and to some extent I still do, but the only thing that really helped was the big stuff. Actual pressing with barbells and kettlebells, RDL'S, swings etc....all the Y raises and other stuff never did much.

@scottttym 3 жыл бұрын

You gotta get the V-Shred commercials off your channel

@Aajonus-devotee 3 жыл бұрын

Hey alex, neck curls, or neck extensions to lift my head backwards and up? To be taller for posture? Going to be doing posture specialty program, rows, deadlift, ohp, abs, neck.

@the6thelementbeats784 3 жыл бұрын

@AlphaDestiny what are your thoughts on TRX facepulls? Are they as good as band facepulls or not?

@jru20 2 жыл бұрын

How do you attach a rope to the band?

@Mayomustard1 Жыл бұрын

Band facepulls = zero shoulder pains 5 x 25 Thanks Alex

@dankbeardd Жыл бұрын

What would be a realistic set/rep scheme to do at home with banded face pulls? Would 4 sets of 15-20 daily be ok?

@yuqizhang1968 3 жыл бұрын

8 days a week band face pulls minimum! :)

@Resarchaic Жыл бұрын

Where can I get good bands??

@aman12988 3 жыл бұрын

Yo Alex, I just wanted to know how much resistance is ideal for the Rear Delts face pulls..?? I've come across 15kg,25kg & many more so which one in particular is ideal to get the maximum squeeze & also feeling the resistance to the max for max gains..??

@VwapTrader 3 жыл бұрын

Hey Alex, I had an intense 90 min full body workout yesterday and today I was suppose to do an hour of Muay Thai but forgot My gloves at home so ended up doing an hour of intense full body working out (reduced weight due to yesterday’s destruction of muscle tissue) Would you say today’s lifting hindered My hypertrophy and strength gain from yesterday’s 90 min full body destruction?

@j_calderxn 3 жыл бұрын

Hey Alex, I'm 16 and 2 years into my lifting journey. I recently started doing a 5 day/week "Full body" routine (Max 20 Sets in order to train 5 days). I'm treating the OHP, Squat, Deadlift, Pull-Up, and Dip as my primary lifts. I feel fully recovered but am curious if training for 5 different lifts will limit potential strength gains in all of them. Should I reduce the number of lifts I prioritize?

@TODOMATIO 3 ай бұрын

I'm a tiny woman, only lifted 1 yr and 4 months. Never did I ever think I'd be capable of having a muscular back! But I did. Can't grow a pair of legs to save my life but have wide back 😂