Suspension Face Pull

Instructions for proper form

1. Set the suspension trainer at chest height. 2. Stand facing the anchor point of the suspension trainer, holding the handles with a pronated grip, arms extended in front of you. 3. Lean back slightly, keeping your body in a straight line from head to heels. 4. Pull the handles towards your face while keeping your elbows high and flared out to the sides. 5. Focus on squeezing the shoulder blades together at the end of the movement. 6. Slowly return to the starting position while maintaining control of the movement.

Common mistakes to avoid

1. Letting the elbows drop below the shoulders. 2. Rushing through the motion and losing control. 3. Using momentum instead of muscle contraction. 4. Arching the back or loosing the straight body line. 5. Not engaging the core, which can lead to instability.

Benefits

Specific benefits of the exercise

Suspension face pulls effectively target the posterior deltoids and promote shoulder stability, improving overall shoulder strength and posture.

Expected results and timeframe

With consistent training, you can expect improved shoulder strength and stability within 4-6 weeks, as well as enhanced posture and upper body aesthetics..

Who this exercise is best for

This exercise is best for novices looking to strengthen their upper back, improve shoulder health, and enhance overall shoulder function, particularly those who sit for prolonged periods.

Scientific studies supporting its effectiveness

Research supports that exercises targeting the posterior deltoids, such as face pulls, can significantly improve shoulder strength and posture while reducing the risk of injuries related to shoulder instability.

Variations

Beginner modifications

For beginners, try performing the exercise with the suspension trainer at a higher position to reduce the load and maintain form more easily; you can also try seated face pulls with a resistance band.

Advanced progressions

Advanced variations include adding rotation at the end of the pull (face pull with rotation) or performing the exercise with one arm at a time to increase the challenge.

Integrations

Complementary exercises

Complementary exercises include rows, external rotations with bands, and scapular retractions to further strengthen the shoulder girdle and improve posture.

Super set recommendations

Super set the face pull with push-ups or bench presses to work opposing muscle groups for balanced strength development.

Sample workout routines

A sample routine could include: 1. Suspension Face Pulls – 3 sets of 10-15 reps. 2. Push-Ups – 3 sets of 10-15 reps. 3. Plank Holds – 3 sets of 30-60 seconds.

Exercise combinations

Combine face pulls with shoulder presses or lateral raises for a more comprehensive shoulder workout.

Best time to do this exercise in your workout

Best done at the beginning of your workout as part of a warm-up or as the first strength exercise targeting the upper body.