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:

Reps

Reps:

Steps

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.

TRX Pro 4 Strap

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