Face Pull to Row (TRX / Suspension Trainer)

A compound back exercise combining a face pull with a row, training both the upper back and lats through a continuous movement.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and grip the handles at approximately eye to chest height.
3. Walk your feet forward to achieve the desired angle.
4. Perform a face pull by driving your elbows high and pulling your face toward the handles.
5. At the top of the face pull, transition into a row by pulling your body closer to the handles.
6. Pause briefly with your chest near the handles.
7. Lower yourself in a controlled manner back to the starting position.
8. Repeat the face pull-to-row combination for the desired number of reps.

Tips

• This compound movement targets both the posterior shoulders (face pull) and lats (row).
• Maintain proper scapular retraction throughout both portions of the movement.
• The transition from face pull to row should be smooth and continuous.
• Control the eccentric phase to maximize muscle engagement.
• Adjust your body angle based on your strength level and desired intensity.