Suspension Face Pul

Suspension Face Pul

The Suspension Face Pull is a highly effective exercise that targets the muscles in your upper back and shoulders. It is performed using suspension straps or a TRX system, making it a perfect choice for those who want to challenge their stability, strength, and coordination. This exercise primarily works the posterior deltoids, rhomboids, and trapezius muscles, while also engaging other supporting muscles in the arms and core. The Suspension Face Pull is an excellent exercise for improving posture and strengthening the muscles involved in scapular retraction. By actively squeezing your shoulder blades together during the movement, you can counteract the effects of sitting at a desk all day and experiencing rounded shoulders. This exercise helps to develop better alignment, prevent shoulder injuries, and promote overall shoulder health. To perform a Suspension Face Pull, you will typically start by adjusting the length of the straps so that they are roughly shoulder height. You will then grab the handles with your palms facing each other and lean back, creating tension in the suspension straps. From there, you will pull your body towards the handles, bringing your hands to the sides of your face while keeping your elbows high and in line with your shoulders. The goal is to maintain a strong and stable core throughout the movement, avoiding any excessive swinging or arching of the lower back. When incorporating Suspension Face Pulls into your workout routine, it is essential to focus on using proper form rather than striving for heavy weights. Start with lighter resistance or bodyweight, gradually increasing the challenge as you become more comfortable and confident in your technique. Aim for controlled and smooth movements, allowing your muscles to work and adapt effectively. Remember to always listen to your body, and if you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional or a physician for further guidance. Happy training!


  • Attach the suspension trainer to an anchor point above head height.
  • Stand facing away from the anchor point with feet shoulder-width apart.
  • Grab the handles or straps with an overhand grip and extend arms fully in front of you.
  • Lean back, shifting your body weight onto your heels, and keep your body straight.
  • Engage your core muscles as you pull your body up towards the anchor point.
  • Continue pulling until your hands reach your temples and your elbows are at 90 degrees.
  • Pause for a moment and then slowly lower yourself back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability and control.
  • Adjust the height of the suspension trainer to increase or decrease the intensity of the exercise.
  • Focus on pulling with your back muscles rather than using your arms to maximize the effectiveness of the exercise.
  • Exhale as you pull yourself up and inhale as you lower yourself down to maintain a steady breathing pattern.
  • Use a controlled and slow tempo to ensure proper form and prevent any jerky movements.
  • Vary your grip position (overhand, underhand, wide, narrow) to target different muscles in your back.
  • Gradually increase the resistance or difficulty level as you improve to continuously challenge your muscles.
  • Avoid shrugging your shoulders or tensing your neck during the exercise to prevent unnecessary strain.
  • Perform the exercise in front of a mirror or with a partner to ensure proper technique and alignment.
  • Include this exercise as part of a well-rounded upper body workout routine for balanced muscle development.


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