TRX Face Pull

PullTRX

A row variant where the pull path targets the face/eyes instead of the chest, keeping the elbows high throughout to emphasize the rear delts, upper traps, and external rotators — a staple shoulder-health accessory movement and TRX's best cable-face-pull substitute.

Demo: Exercise Demonstration Channel

Sets

3

Reps

10-15

Rest

45s

Contraindications

None significant — commonly used in shoulder rehab protocols.

Setup

Face the anchor, grab both handles with palms down or neutral, lean back with arms extended in front at around eye/face height.

Execution

  1. 1Keep elbows high throughout the pull — don't let them drop to the ribs
  2. 2Pull the handles toward your face/forehead, not your chest
  3. 3Externally rotate the hands as they approach the face
  4. 4Extend back out under control, maintaining a straight body line

Key cues

  • Elbows high the whole time — this is not a low row
  • Aim your hands at your ears/eyes
  • Squeeze the shoulder blades down and together at the top
  • Walk feet forward slightly for more challenge, not to cheat form

Common faults

  • Dropping the elbows and turning it into a low row (loses rear delt/upper back emphasis)
  • Substituting with lower back arch instead of a true pull
  • Head jutting forward to reach the handles
  • Rushing the tempo, losing the external rotation component

Tweaks

  • Add a mini-band around the wrists for extra external rotation resistance
  • Slow the eccentric to 3 seconds
  • Perform from a kneeling position for a more rehab-focused version

Muscles

Primary: Posterior Deltoid, Upper/Middle Trapezius, Infraspinatus

Secondary: Rhomboids, Core

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. This is Jason's direct substitute for a cable face pull since his gym has no cable machine — the TRX version is arguably harder to cheat than the cable version because there's no fixed bar to brace against.

Sources

Attribution: TRX Training / Onnit Academy