Standing Supinated Face Pull

- A stable anchor point (e.g., a cable machine, a door anchor, or a resistance band attachment)

Positioning

1. Set Up the Anchor: Secure your resistance band or cable at about chest level. Ensure it’s securely anchored and won’t move during the exercise.
2. Stand in Front: Stand facing the anchor point with your feet shoulder-width apart.
3. Grip the Band/Cable: Grasp the ends of the band or cable with both hands using a supinated grip (palms facing you). Your arms should be extended in front of you, slightly bent at the elbows.
4. Engage Your Core: Stand tall and engage your core muscles. Keep your shoulders relaxed and down, away from your ears.

Movement

1. Pull Back: Slowly pull the band or cable towards your face, leading with your elbows. Your elbows should remain above your hands as you pull.
2. Squeeze the Muscles: As you pull, squeeze your shoulder blades together and engage your upper back muscles. The motion should be controlled and deliberate.
3. Return to Start: Once your hands are close to your face (around eye level), pause for a moment, feeling the contraction in your upper back.
4. Extend Arms: Slowly return your arms to the starting position, fully extending without locking your elbows.

Tips

- Keep a Neutral Spine: Throughout the exercise, maintain a neutral spine and avoid rounding your back.
- Breathe: Inhale as you prepare, and exhale as you pull the band towards you.
- Adjust Resistance: If this exercise feels too easy or difficult, adjust the resistance by changing the band or moving further away from the anchor point.

Repetitions

- Aim for 2-3 sets of 10-15 repetitions, resting for about 30-60 seconds between sets.