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Illustration of the Suspension Trainer Face Pull: Pull the hands past the ears, thumbs back, chest tall.
isolation · Horizontal Pull

Suspension Trainer Face Pull

Suspension Trainer Face Pull is an isolation horizontal pull movement for shoulders, using no equipment. It also works traps and back. 3 sets of 12-20, 1 min rest.

Primary muscle
Shoulders
Equipment
None — bodyweight
Difficulty
Intermediate
Sets and reps
3 × 12-20
Rest
45s
Force
pull

How to do it

  1. 1
    Set up

    Straps at head height, lean back with the arms extended.

  2. 2
    The cue that matters

    Pull the hands past the ears, thumbs back, chest tall.

  3. 3
    Work it

    3 sets of 12-20, resting about 1 minute between them.

Muscles worked

Shoulders does most of the work. Traps and back take the rest.

Shoulders exercisestrapsback