Suspender Face Pull
Expert Advice
Keep your shoulder blades retracted and focus on using your rear deltoids and upper back muscles to perform the pull.
How-to-do Steps
- Adjust the suspension straps to chest height.
- Grasp the handles with palms facing each other.
- Lean back with your arms extended and pull the handles towards your face, flaring your elbows out.
- Slowly return to the starting position and repeat for the desired number of repetitions.
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Muscles Worked
Suspender Face Pull primarily targets the Shoulders, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Secondary
Biceps20%
Forearms10%
Chest10%
Traps10%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Suspender Face Pull work?
Suspender Face Pull primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Chest, Traps. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Face Pull?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspender Face Pull suitable for beginners?
Suspender Face Pull is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
