Suspension Face Pull: How-to, Tips & More
The Suspension Face Pull is a beginner isolation exercise for your rear delts. You do it with suspension trainer. It is a good fit when your goal is muscle growth.
Besides the rear delts, it also works your upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Rear delts
Primary
Upper back
Secondary
How to do the Suspension Face Pull
- Face the anchor holding the handles, arms straight, and lean back.
- Pull the handles toward your face, elbows high and out.
- Squeeze your shoulder blades together.
- Lower slowly back to straight arms.
Suspension Face Pull tips
- Walk your feet forward to make it harder.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Suspension trainer
Type
Isolation
Suspension Face Pull alternatives
Suspension Rear Delt Row
Rear delts
Dumbbell Rear Delt Row
Rear delts
Face Pull
Rear delts
Band Rear Delt Fly
Rear delts
More rear delts exercises
Across Chest Shoulder Stretch Warmup
Bodyweight
Cable Rear Delt Fly
Cable machine
Chest Supported Rear Delt Raise
Dumbbells
Cross-Body Shoulder Stretch
Bodyweight
Dumbbell Rear Delt Fly
Dumbbells
Rear Delt Fly
Dumbbells
Frequently asked questions
What muscles does the Suspension Face Pull work?
The Suspension Face Pull mainly works your rear delts, with help from your upper back.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Suspension Face Pull good for beginners?
Yes. The Suspension Face Pull is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Suspension Face Pull?
You need suspension trainer.
Add Suspension Face Pull to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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