The standard face pull performed with a rope or handles is great for back development and posture. Here's how to make it even better.
Reach your hands through a band, anchoring the band along the outside of the wrists. Turn your palms down. Now use the standard "elbows up and out" form, pulling to your nose or forehead. Squeeze at the top.
The band will add side-to-side resistance, forcing you to fight hard to spread the band apart.
This six-week program breaks some of the currently accepted rules for workout volume and duration. That's why you'll do more than 20 sets per workout and you'll train for 60 to 75 minutes.