Suspension Face Pull

Also known as: TRX Face Pull, Suspension Trainer Face Pull

StrengthPullRehabilitationFunctional

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Body Part: Shoulders

Description

Face the suspension anchor and lean back with straight arms, holding one handle in each hand. Pull your body upward with your elbows high and wide until the handles reach the sides of your face. Extend your arms to return slowly, keeping your trunk and legs aligned throughout.

How to Perform

Set the suspension trainer handles to about chest height and stand facing the anchor point.
Hold one handle in each hand with an overhand or neutral grip, then walk your feet forward until your body forms a straight line from head to heels.
Start with your arms straight in front of you, shoulders down, chest lifted and core braced.
Pull your body toward the handles by driving your elbows out and back at shoulder height.
Bring the handles toward the sides of your face, around forehead or ear level, while squeezing your upper back and rear shoulders.
Pause briefly at the top, then slowly straighten your arms to return to the starting position with control.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set the suspension straps to about chest or face height and make sure the anchor is secure before you lean back.
Set both straps to equal lengths before the set.
Start with your arms extended and palms facing down or slightly inward.
Exhale as you pull toward the face and inhale as you extend your arms.
Adjust difficulty by changing your body angle.

Common Mistakes

Letting the hips sag or the lower back arch instead of keeping the body in a straight plank.
Shrugging the shoulders toward the ears instead of keeping them down and back.
Pulling the handles to the chest or neck instead of toward the face.
Letting the wrists bend or collapse instead of keeping them neutral.
Using momentum by swinging the body or jerking the handles.
Letting the shoulders roll forward on the way down instead of controlling the return.