Anyone familiar with my brand of hypertrophy training and programming knows this. And in the overhand grip, slight external rotation is achieved by the limiting factor, which is the wrist position into flexion during the pull. Sprinkling in banded face pulls between your sets of direct shoulder work not only helps solidify your pain-free programming ratios, but they also will elicit the metabolic pump effect as well. So if you knock out 10 reps of face pulls per hour and spend 10 hour working a day, you’re already at a surplus of 100 horizontal pull reps (remember face pulls are considered a horizontally driven pulling movement), and after a warm up like the Rusin Shoulder Triset you are at another 100 rep surplus of pulling reps. The face pull is THE pain-free shoulder staple that belongs in... #15 Anchor High or Low Depending on Shoulder Blade Position. Keeping this in mind, the banded face pull has some clear advantages over the cable unit face pull (as covered above) but again, bands and cables are two different loading stimuli that feel and function differently even if they are used on the same exercise like face pulls. There’s no comparison. I consider this strategic upper back work as “pain-free volume” and is otherwise “free volume” that would not necessarily place huge amounts of unwanted mechanical or neurological stress on your body. There is no one hard and fast ratio that works for everyone, it’s always case dependent. Dr. John Rusin is a coach, speaker, and writer who runs a sports-performance physical-therapy practice in Madison, Wisconsin. While face pulls or pull:push ratios alone will not (and aren’t meant to) FIX clinical pathologies of the shoulders, adhering to a steady movement diet of face pulls and horizontally driven pulling will help keep your upper back strong and shoulder joint more resilient against pain and injury. You must first earn the right by executing pristine full range of motion movement patterns before loading can challenge it. While this can be monitored, we can also more intelligently setup the face pull to gain, maintain and execute this pattern from a strict angle using an incline bench chest supported position. Weather it’s half repping squats in the rack, lifting their ass up off the bench during heavy pressing to self justify using heavier loads, or just swinging around the entire cable stack trying to be a tough guy on face pulls, shitty execution yields shittier results. Drive back your elbows staying around shoulder height. It’s rather simple and all you need is an upright seat or an adjustable bench. Simply use a lighter band anchored to a rack or upright and heavier bands through to create handles for yourself. But even when we alternate (now I’m getting picky) there are usually balls on each cable unit close to the end where the carabineer is located. Don’t forget that any time a cable variation of the face pull is programmed or called for in training, you can simply copy the location of the anchor point and the line of pull with bands. What this means for quick time modifications is that smaller, thinner bands like the JRx Red Micro Bandsare usually needed to ensure full range of motion and quality execution. I see both of these performed in the gym daily, and I program both of them in the Bodybuilding.com All Access guide Unstoppable: The Ultimate Guide to Training Through Injury . While there are plenty of movements where gripping the weight hard provides a benefit, the face pull isn't one of them. you want to create a strong and stable upper back that acts as the cornerstone of your performances under the bar while ridding your shoulders of front-sided shoulder pain Train this movement in the traditional hypertrophy rep scheme between 8-15 reps at minimum. Available with the purchase of ANY other program.