Suspension Trainer Face Pull
Lean back and pull the handles toward the face with high elbows, externally rotating at the top.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Rear delts, Upper back
- Equipment
- Suspension trainer
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the rear delts, for when the suspension trainer is taken or you want a change.
Questions
- What muscles does the Suspension Trainer Face Pull work?
- The Suspension Trainer Face Pull mainly works the rear delts and upper back.
- What equipment do you need for the Suspension Trainer Face Pull?
- A suspension trainer.
- How many sets and reps of the Suspension Trainer Face Pull?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Suspension Trainer Face Pull?
- Band Pull-Apart, Band Rear Delt Row, Cable Rear Delt Fly and Cable Y-Raise work the same main muscle.
Program it for your clients
Coaches add the Suspension Trainer Face Pull to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.