What muscles does the Suspender Face Pull work?

The Suspender Face Pull primarily targets the rear deltoids in the shoulders and the upper back muscles, including the trapezius and rhomboids. It also engages parts of the mid-back for stability and posture improvement.

Do I need a TRX suspension trainer for the Suspender Face Pull?

Yes, a TRX or similar suspension trainer is ideal for performing this movement. If you don’t have one, you can use resistance bands anchored at head height as an alternative, though the feel and resistance angle may differ.

Is the Suspender Face Pull suitable for beginners?

Yes, beginners can perform the Suspender Face Pull by starting with their body more upright to reduce resistance. As strength and technique improve, they can increase the lean angle to make the exercise more challenging.

What are common mistakes to avoid when doing the Suspender Face Pull?

Avoid shrugging your shoulders or pulling with your arms instead of your upper back. Keep your elbows high, engage your core, and focus on squeezing your shoulder blades together for proper form.

How many sets and reps should I do for the Suspender Face Pull?

For strength and muscular endurance, aim for 3 sets of 10–15 controlled reps. Focus on slow, deliberate movements and a full range of motion rather than rushing through the exercise.

What safety tips should I follow for the Suspender Face Pull?

Ensure the suspension trainer is securely anchored and that your grip is firm before starting. Maintain a stable body position, avoid jerky movements, and stop immediately if you feel pain in your shoulders or neck.

Are there variations of the Suspender Face Pull I can try?

You can perform the exercise with a neutral grip or add an external rotation at the end for extra shoulder engagement. Adjusting your body angle or using single-arm pulls can also increase difficulty and target muscles differently.

Suspender Face Pull

Target Muscles

Primary:

Shoulders

Upper Back

Secondary:

Back

Equipment Required

TRX

Exercise Type

Reps Only

How To Do

Stand facing the suspension trainer, holding the handles with an overhand grip and your body in a straight line. Pull the handles toward your face, keeping your elbows high and squeezing your shoulder blades together, then slowly return to the start. Focus on keeping your core engaged and rotating your shoulders so your palms face away at the end.

Step-by-Step Instructions

Stand facing the suspension trainer anchor point, holding the handles with an overhand grip.
Lean back slightly, keeping your core engaged and your body in a straight line from head to heels.
Pull the handles towards your face, keeping your elbows high and slightly flared out.
As you pull, externally rotate your shoulders, so that your palms face away from you at the end of the movement.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower the handles back to the starting position, controlling the movement throughout.

Explore more shoulders exercises or trx exercises in our exercise library.

Alternative Exercises

Suspender Reverse Fly

Upper Back

Shoulders

Bands

Suspender Rear Delt Row

Shoulders

Bands

Dumbbell Lying Rear Delt Row

Shoulders

Upper Back

Bench • Dumbbell

Dumbbell Rear Delt Raise

Shoulders

Dumbbell

Frequently Asked Questions

What muscles does the Suspender Face Pull work?: The Suspender Face Pull primarily targets the rear deltoids in the shoulders and the upper back muscles, including the trapezius and rhomboids. It also engages parts of the mid-back for stability and posture improvement.
Do I need a TRX suspension trainer for the Suspender Face Pull?: Yes, a TRX or similar suspension trainer is ideal for performing this movement. If you don’t have one, you can use resistance bands anchored at head height as an alternative, though the feel and resistance angle may differ.
Is the Suspender Face Pull suitable for beginners?: Yes, beginners can perform the Suspender Face Pull by starting with their body more upright to reduce resistance. As strength and technique improve, they can increase the lean angle to make the exercise more challenging.
What are common mistakes to avoid when doing the Suspender Face Pull?: Avoid shrugging your shoulders or pulling with your arms instead of your upper back. Keep your elbows high, engage your core, and focus on squeezing your shoulder blades together for proper form.
How many sets and reps should I do for the Suspender Face Pull?: For strength and muscular endurance, aim for 3 sets of 10–15 controlled reps. Focus on slow, deliberate movements and a full range of motion rather than rushing through the exercise.
What safety tips should I follow for the Suspender Face Pull?: Ensure the suspension trainer is securely anchored and that your grip is firm before starting. Maintain a stable body position, avoid jerky movements, and stop immediately if you feel pain in your shoulders or neck.
Are there variations of the Suspender Face Pull I can try?: You can perform the exercise with a neutral grip or add an external rotation at the end for extra shoulder engagement. Adjusting your body angle or using single-arm pulls can also increase difficulty and target muscles differently.