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TRX Face Pull
TRX suspension trainer horizontal pull that targets rear deltoids, rhomboids, and mid traps to build shoulder stability and posture; used for upper back strengthening and injury prevention.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lats, Biceps, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lats
5/10Biceps
4/10Abs
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps at eye level. Face the anchor, grab handles with overhand grip, lean back until arms are extended, body in straight line from head to heels.
- Drive elbows back and wide, keeping them high.
- Pull handles toward face, squeezing shoulder blades together.
- Externally rotate shoulders so thumbs point back.
- Pause at peak contraction, feeling rear delts and upper back.
- Slowly extend arms to start, resisting straps.
- Maintain core tight and body straight throughout.
Coaching Tips
Form Cues
- Elbows high and wide
- Squeeze blades together
- Keep shoulders down
- Thumbs back for rotation
- Control the return
Breathing
Inhale as you extend arms, exhale as you pull handles toward face while bracing core.
Tempo
2-1-2
Range of Motion
From full arm extension at face level to hands aligned with ears, elbows at 90 degrees high.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement
- Keep core engaged to protect spine
- Do not use momentum to prevent strain
- Stop if sharp pain occurs
Spotting
Spotting not required; use self-spot via foot position adjustment for safety.
Common Mistakes
- Using momentum or swinging
- Shrugging shoulders up
- Allowing hips to sag
- Not externally rotating shoulders
- Rounding upper back
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Acute neck pain
Flexibility Needed
- Shoulder external rotation
- Thoracic extension
Build Up First
- Basic pulling strength
- Scapular control competency
Also known as
Suspension Face Pull, TRX Rear Delt Pull, TRX Scapular Retraction
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