Suspension Face Pul
Suspension Face Pul Exercise Description
The Suspension Face Pull is a bodyweight rowing variation performed on a suspension trainer that emphasizes pulling the handles toward the face with elbows high. It targets the posterior deltoids, rotator cuff external rotators (infraspinatus and teres minor), middle and lower trapezius, and rhomboids, while the core and glutes maintain a rigid, neutral body line. The movement trains scapular retraction and depression with humeral external rotation—key actions for balanced shoulder mechanics. Because your body angle creates the load, it challenges upper-back strength and shoulder control without external weights. Expect a controlled pull to eye/temple level and an equally controlled return, keeping the neck long and the spine neutral throughout.
- Muscle Groups: Delts, Rotator Cuff, Shoulders
- Target Muscles: Deltoid - Posterior, Infraspinatus, Teres Minor
- Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: TRX Bands
- Exercise Patterns: Pull
- Exercise Type: Strength, Suspension
- Functional Grouping: Rotator Cuff Stabilizers, Shoulder Extensors, Shoulder External Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Rear Rotator Cuff, Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Suspension Face Pul Exercise
‘- Face the anchor and grasp the handles with a neutral grip (palms facing). Stand tall with feet hip-width.
– Walk your feet forward to create a lean; form a straight line from ears to ankles. Ribs down, pelvis neutral, spine long.
– Start with arms extended at roughly shoulder height, shoulders gently set “down and back” (light scapular tension).
– Initiate the pull by retracting the shoulder blades, then bend the elbows out to shoulder height.
– Externally rotate as you pull—turn thumbs slightly back—bringing the handles toward your temples/eyes.
– Keep wrists neutral and forearms vertical near the finish. Do not shrug; keep the neck long.
– Pause briefly with scapulae retracted and depressed; upper arms in line with shoulders.
– Return under control, allowing the arms to straighten while maintaining a rigid plank and steady head position.
– Adjust your foot position to modify the body angle as needed, but maintain technique before increasing difficulty.
– Avoid arching the lower back, flaring the ribs, jutting the chin forward, or pulling the handles below face level.
Suspension Face Pul Tips
‘- Use a neutral grip on the handles with feet about hip-width apart as you face the anchor.
– Walk your feet forward until you create a lean and a straight line from ears to ankles.
– Keep ribs down, pelvis neutral, and spine long to maintain a rigid body line.
– Begin each rep with arms extended around shoulder height and shoulders gently set “down and back.”
– Initiate the pull by retracting your shoulder blades before bending the elbows out to shoulder height.
– As you pull, externally rotate by turning your thumbs slightly back and aim the handles toward your temples/eyes.
– Keep wrists neutral and forearms vertical near the finish, avoiding any shrug to keep the neck long.
– Briefly pause with the shoulder blades retracted and depressed, with upper arms in line with the shoulders.
– Return under control, letting the arms straighten while maintaining a rigid plank and steady head position.
– Adjust your foot position to change your body angle only if you can maintain all technique cues.
– Avoid arching the lower back, flaring the ribs, jutting the chin forward, or pulling the handles below face level.
Suspension Face Pul Beginner Introduction
Suspension Face Pull is a bodyweight rowing-style exercise using a suspension trainer, aimed at strengthening the rear shoulders, the smaller stabilizing muscles around the shoulder joint, and the upper and mid back. As the handles travel toward the sides of the face with the elbows lifted, the shoulder blades glide toward each other and slightly downward while the upper arms gently rotate outward. This pattern supports smoother, more balanced shoulder movement and can complement pressing or desk-heavy routines.
Because your body hangs at an angle to the floor, your own weight creates the challenge rather than external load. Throughout the motion, the abs and glutes stay engaged so the body stays straight from head to feet, encouraging solid posture and tension through the entire trunk. The pull finishes roughly around eye level, then returns with the same deliberate pace, emphasizing control instead of speed. This combination of upper-back effort and full-body stability makes the exercise a thoughtful choice for building shoulder control and awareness.