![]() Using the thumbs-up grip on a band or cable taps into more corrective-based ranges of motion for the shoulder and upper back. So for this version, follow the same steps, but lighten the load, move at a slower pace, and pay attention to the musculature you’re trying to activate. You’d use the underhand grip for a different goal than the overhand grip: activation and corrective movement. This is due to the varying degree of external rotation range of motion involved on the backside of the movement pattern. I program the overhand (pronated) grip more often than the underhand or thumbs-up grip. This detail is a game-changer for upper back activation, so focus on peaking the contraction as hard as you can, driving the elbows back, and pulling the band apart for a split second before controlling the band back into the starting position. ![]() Why? It’s all about the “face-pull-apart” when we’re talking about maximal activation and trainability. Those tubular bands with handles on each end aren’t going to cut it. But we need to be a little more selective with the kinds of bands we use for the face pull. Many athletes don’t have access to cable stacks or machines, so using a band is practical. The further the band gets from where it’s anchored, the more resistance you’ll feel. ![]()
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