The TRX face pull is a bodyweight exercise that strengthens the rotator cuff muscles, as well as the upper back, and rear deltoids on the back of the shoulders.
To get started:
While facing the TRX anchor point, hold the TRX handles with an overhand grip.
Lean back with your arms fully extended, while contracting your core and glutes to maintain a straight line with your body.
Positioning your feet closer to the TRX anchor will place your body at a greater angle, thus making the move more difficult.
To make it easier, position your feet further away from the TRX anchor, thus making you more upright.
While keeping your hands at face level, pull your body up towards the handles by bending and flaring your elbows out as you externally rotate your shoulders to create a close to 90 degree angle with your elbows.
Contract your upper back muscles as you pull yourself towards the handles.
At the end of the movement, your hands should be close to in alignment with your eyes.
Pause at the top as you retract and squeeze your shoulder blades together
Under control, slowly extend your arms to lower your body back down to the starting position, while ensuring your body remains in a straight line.
After completing 40 seconds of reps, take a 20 second rest while switching positions to the TRX forearm plank.
TRX Face Pull Coaching Cues:
Since the TRX is anchored to a door or into the ceiling, the greater the angle of your body, the more difficult it will be.
When coming up into the face pull, contract the muscles in your back as much as possible.
At the top, pause to squeeze your shoulder blades together, with the goal of getting every single inch of the full range of motion.
To keep your body in a straight line, focus on pulling your shoulders back, contract your core, and turn on your glutes.
The TRX forearm plank is an isometric core strengthening exercise that creates more instability as your feet are hanging rather than planted into the floor.
After completing every TRX back exercise, rest 20 seconds, then complete 1 set of the TRX forearm plank.
Reps: 40 seconds
Rest: 20 seconds
Before the timer starts, make sure you already have your feet in the TRX cradles.
TRX Forearm Plank Coaching Cues:
With the TRX set to a low length, kneel down on the floor facing away from the TRX.
Bend your knees and place both feet into each TRX strap cradle with the top of your feet pressing on the bottom of the cradles.
Walk your hands out to extend your body, then get into a plank position by bending your elbows and and planting your forearms into the floor, with your elbows directly below your shoulders.
Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head.
If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as if you’re bracing for someone to punch you in the stomach, as well as turning on and contracting your glutes, quadriceps, and hamstrings.
When your glutes are loose and easy, your hips will drop.
Focus on pressing your forearms into the ground to turn your body into a straight line like a board.
Hold this position for 40 seconds.
It’s ok if your legs are lightly swaying back and forth, however make sure you are keeping your core, hamstrings, and quadriceps contracted to help keep your legs in place.
While you hold this movement for 40 seconds, it will feel so good on your abs, however you will eventually begin to feel a burning sensation in your abs, but don’t worry, it is a good sensation, so keep it going.
If 40 seconds sounds like a long and boring time to hold a plank, I like to think about happy thoughts to take my mind elsewhere.
Think about sports, lunch, dinner, how fit you will be, or anything else that will stop you from thinking about how your abs and core are screaming at you.
Remember, since this is a short workout, you need to challenge yourself, so go max effort and intensity.
Once the 40 second buzzer goes off, take your feet out of the TRX foot cradle loops, then switch it up to the next exercise.
Since we’re standing, it removes the weight of your body from the exercise, thus it is very important to focus on contracting your back muscles and squeezing your shoulder blades together at the bottom of the movement.
To get started:
Face away from the TRX anchor point, while holding the handles with an overhand grip.
With a slight forward lean, with your glutes and core turned on, extend your arms overhead, then pull your elbows out and down similar to the movement when completing a wide grip lat pulldown, then press back up.
Since your body is angled, it creates tension in your lat muscles, even though you are not lifting your bodyweight.
This movement is all about focusing on squeezing your shoulder blades together.
Don’t just loosely go through the motion, with no tension in the muscles.
It’s important to be contracting hard, in a slow and controlled tempo.
Repeat for reps.
At this point, you should be feeling your lats exploding.
Welcome To Gainzville
That’s what I’m talking about.
That was your 10 minute workout using the TRX suspension straps.
A few more seconds of that final TRX forearm plank and I was done.
If you like to workout at home, or you can’t get out to the gym, put this 10 minute workout to the test.
It’s going to crush the muscles in your back, while hitting your abs, as well as your full total body.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.