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Suspension Trainer Power Pull
A unilateral rotational pulling exercise using a suspension trainer that targets the lats, upper back, and obliques to build rotational strength and core stability; commonly scaled via foot placement.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Abs, Obliques, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
8/10Upper Traps, Mid Traps
Biceps
6/10Shoulders
5/10Rear Delts
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques, Internal Obliques
Forearms
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the suspension trainer to single-handle mode at mid-length. Stand facing the anchor, holding the handle with one hand near your chest, and reach the free arm forward toward the anchor point.
- Lean back slowly, extending the pulling arm while rotating the torso to reach the free hand toward the floor behind you.
- Keep the core tight and body in a straight line, eyes following the free hand.
- Initiate the pull by retracting the shoulder blade and driving the elbow back.
- Rotate the torso back to center, reaching the free hand up the strap toward the anchor.
- Squeeze the back muscles at the top before controlling the descent.
Coaching Tips
Form Cues
- Reach back, pull forward
- Eyes follow the hand
- Keep hips square
- Core tight like a plank
- Rotate from the ribs
Breathing
Inhale as you rotate open and lower your body; exhale forcefully as you pull and rotate back to the center.
Tempo
2-1-1
Range of Motion
From full arm extension with torso rotated open (approx 45-90 degrees) to hand near ribs with torso square to anchor.
Safety
Safety Notes
- Ensure the suspension trainer is securely anchored.
- Maintain a straight spine to protect the lower back.
- Stop if you feel sharp pain in the shoulder.
Spotting
Not recommended; self-spot by stepping feet further back to reduce load.
Common Mistakes
- Sagging hips
- Using momentum to jerk up
- Rotating from the lower back
- Slack in the suspension strap
- Shrugging shoulders
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Recent rotator cuff issues
Flexibility Needed
- Adequate thoracic spine rotation
- Shoulder flexion and external rotation
Build Up First
- Master basic TRX row
- Core stability in plank position
- Unilateral pulling coordination
Also known as
TRX Power Pull, Single Arm Power Pull, Suspension Rotational Row, Rotational Bodyweight Row
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