TRX Face Pull

Man performing a TRX Face Pull

The TRX Face Pull is similar to the TRX Wide Grip Rows, as well as the Low Row and Inverted Row in terms of body position. The difference is the pull. For this exercise, you will be pulling the TRX straps to your ears, which incorporates an external rotation of the shoulders. This is a great exercise for the rear delts, the external shoulder rotators of the rotator cuff (the Infraspinatus), as well as the Rhomboid muscles between the shoulder blades. Using this exercise is essential as part of a strategy to offset forward rounded shoulder posture.

Primary muscles worked

  • Deltoids
  • Rhomboids
  • Rotator Cuff

Secondary muscles worked

  • Core
  • Biceps
Body Part

Body Part:




Step 1: Stand upright facing the TRX anchor, keeping feet shoulder width apart, and holding onto the TRX handles with your arms extended.

Step 2: Bring your feet in closer to the anchor point, so you are now leaning back at around 30-45 degrees.

Step 3: From this leaned back, straight-bodied position, proceed to pull the TRX handles towards your ears, keeping your elbows pointed out to the side. At this point squeeze your shoulder blades together to feel the contraction of your back muscles (esp. Rhomboids)

Step 4: Lower yourself back down to the starting position.

Step 5: Repeat the movement several times.


How to progress the exercise

This exercise can be progressed by removing one hand from the TRX and trying to keep it up to the same level as the other hand. Weight can also be added to create more resistance for the upper back/shoulder girdle muscles. Finally, a balance disc or a BOSU can be placed under the foot for an added balance/stability challenge.

Additional Information

Make sure to avoid compensating by rotating your hips during this movement. The hips should always remain square to ensure the core and glutes and ankles are firing appropriately.

Man performing a TRX Face Pull



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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