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Suspension Trainer Swimmer Pull
Suspension trainer exercise that targets the lats and upper back to build pulling strength; commonly used for swimmer-specific conditioning and core stability.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Triceps
Popularity Score
6
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
10/10Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Abs
6/10Rectus Abdominis, Transverse Abdominis
Triceps
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing the anchor point holding the handles with palms facing down. Walk your feet forward and lean back until your arms are fully extended in front of you at shoulder height.
- Brace your core and keep your arms straight.
- Drive your hands down and back toward your hips in a sweeping motion.
- Squeeze your lats and depress your shoulders at the bottom of the movement.
- Slowly return your arms to the starting position while maintaining tension.
- Keep your body in a straight line throughout the rep.
Coaching Tips
Form Cues
- Straight arms
- Palms to pockets
- Ribs down
- Shoulders away from ears
Breathing
Exhale as you pull your hands down towards your hips, inhale as you return to the start.
Tempo
3-1-1
Range of Motion
From full arm extension in front of the body to hands reaching past the hips.
Safety
Safety Notes
- Maintain constant tension on the straps
- Stop if you feel sharp shoulder pain
Spotting
Not recommended; adjust foot position to change difficulty.
Common Mistakes
- Bending elbows
- Shrugging shoulders
- Arching lower back
- Using momentum
When to Avoid
- Acute shoulder impingement
- Recent elbow injury
Flexibility Needed
- Adequate shoulder flexion and extension
- Good thoracic mobility
Build Up First
- Familiarity with TRX basics
- Core stability competency
- Basic pulling strength
Also known as
TRX Swimmer Pull, Suspension Straight Arm Pulldown, TRX Straight Arm Pull
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