# Suspension Trainer Face Pull

A bodyweight face pull on a suspension trainer, leaning back and pulling your hands up beside your head. Trains the rear delts and upper back; the steeper the lean, the harder it gets.

- Beginner · Compound
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-face-pull/video/male.mp4
- HTML: https://seto.fit/exercises/suspension-trainer-face-pull/

## Muscles worked

- Rear delts: 9/10
- Upper back: 8/10
- Rhomboids: 6/10
- Traps: 5/10
- Infraspinatus: 5/10
- Biceps: 3/10
- Forearms: 3/10

## How to do the Suspension Trainer Face Pull

1. Securely anchor the trainer and adjust handle height to suit your strength.
2. Stand facing the anchor, grab the handles, and walk your feet forward.
3. Lean back until your body forms a straight line, arms fully extended.
4. Pull toward your face, driving your elbows back and apart at shoulder height.
5. Slowly return to the starting lean by straightening your arms.

### Full technique — 7 steps

1. Anchor the suspension trainer securely and set the handles to a height that matches your strength.
2. Stand facing the anchor, grasp the handles with an overhand grip, and walk your feet forward.
3. Lean back until your arms are straight and your body forms a rigid line from head to heels.
4. Set your shoulders down and back without flaring the ribs.
5. Pull yourself toward the handles by driving your elbows back and apart at shoulder height.
6. Finish with hands near your temples or ears and your shoulder blades drawn together.
7. Lower yourself by straightening the arms until you return to the starting lean.

## Common mistakes

- Elbows dropping below shoulders
- Turning it into a row
- Shrugging shoulders toward ears
- Piking at the hips
- Stopping short of full arm extension

## Form cues

- Drive elbows back
- Pull to face height
- Stay rigid heel to head
- Keep shoulders down
- Feel rear delts working

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Chest Supported Dumbbell Rear Delt Row](https://seto.fit/exercises/chest-supported-dumbbell-rear-delt-row/)
- **Kettlebell**: [Kettlebell Rear Delt Row](https://seto.fit/exercises/kettlebell-rear-delt-row/)
- **Barbell**: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/)
- **Resistance bands**: [Chest Supported Resistance Band Row](https://seto.fit/exercises/chest-supported-resistance-band-row/), [Half Kneeling Resistance Band Row](https://seto.fit/exercises/half-kneeling-resistance-band-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Suspension Trainer Face Pull — 40% of bodyweight**
- Harder: [Wide Grip Suspension Trainer Row](https://seto.fit/exercises/wide-grip-suspension-trainer-row/) — 50% of bodyweight
- Harder: [Bent Over Dumbbell Face Pull](https://seto.fit/exercises/bent-over-dumbbell-face-pull/) — Intermediate

## Quick answers

### What muscles does the Suspension Trainer Face Pull work?

Primary: Rear delts 9/10, Upper back 8/10. Also works: Rhomboids 6/10, Traps 5/10, Infraspinatus 5/10, Biceps 3/10.

### When should I do the Suspension Trainer Face Pull in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Suspension Trainer Face Pull?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Suspension Trainer Face Pull?

Dumbbells: Chest Supported Dumbbell Rear Delt Row. Kettlebell: Kettlebell Rear Delt Row. Barbell: Chest Supported Barbell Row. Resistance bands: Chest Supported Resistance Band Row, Half Kneeling Resistance Band Row.

### What is a harder version of the Suspension Trainer Face Pull?

Wide Grip Suspension Trainer Row (50% of bodyweight), Bent Over Dumbbell Face Pull (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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