Suspension Trainer Face Pull — how to, muscles worked, alternatives

How to do the Suspension Trainer Face Pull

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 50% of bodyweight
Harder 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.