Suspension Power Pull

Suspension Power Pull

The Suspension Power Pull is a compound exercise that targets multiple muscle groups in the upper body, including the back, biceps, and shoulders. It utilizes a suspension trainer, such as TRX, to provide a challenging and dynamic workout. To perform the Suspension Power Pull, you'll need to adjust the straps of the suspension trainer to an appropriate length. Begin by gripping the handles with an overhand grip, arms fully extended in front of you, and feet placed shoulder-width apart. Lean back slightly while keeping a straight line from head to toe, engaging your core for stability. From this starting position, initiate the movement by pulling your body up towards the handles, driving your elbows back, and squeezing your shoulder blades together. Aim to bring your hands towards your ribcage or just below your chest. Focus on using your back muscles to initiate the pull, rather than relying solely on your arms. Control the descent as you slowly extend your arms back to the starting position, maintaining tension in your muscles throughout the exercise. Repeat for the desired number of repetitions, ensuring proper form and breathing technique throughout the movement. The Suspension Power Pull is a fantastic exercise for improving upper body strength, posture, and stability. It engages multiple muscle groups simultaneously, making it a time-efficient choice for an effective workout. With consistent training, this exercise can help you build a strong and well-defined back, enhance pulling strength, and enhance overall athletic performance. Remember to always warm up properly before attempting any new exercise and practice proper form to avoid injury. As with any exercise routine, it's important to gradually progress in difficulty and listen to your body. Enjoy the challenge and the results that the Suspension Power Pull can bring to your fitness journey!


  • Stand facing the suspension trainer with your feet shoulder-width apart and your arms fully extended in front of you, gripping the handles with an overhand grip.
  • Lean back, keeping your body straight, and engage your core and back muscles.
  • Pull your body towards the handles, keeping your elbows close to your sides and squeezing your shoulder blades together.
  • Continue pulling until your hands reach your chest or until you reach a comfortable range of motion.
  • Pause for a second, then slowly extend your arms back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Engage your core muscles throughout the movement to improve stability and control.
  • Begin with a suitable resistance level and gradually increase as you get stronger.
  • Incorporate variations of the exercise, such as single-arm or single-leg pulls, to challenge your muscles in different ways.
  • Include other pulling exercises, like rows and lat pulldowns, in your workout routine to target the same muscle groups.
  • Ensure that you have a sturdy and secure suspension system to safely perform the exercise.
  • Control the speed of the movement, emphasizing the eccentric (lowering) phase for more muscle activation.
  • Remember to breathe properly during the exercise, inhaling on the way down and exhaling on the way up.
  • Allow for adequate rest and recovery between sets and workouts to prevent overtraining.
  • Stay consistent with your training, incorporating the suspension power pull regularly into your exercise routine.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine