Exercise guide
Suspender Power Pull
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This dynamic unilateral movement combines a single-arm row with torso rotation to build explosive pulling power and exceptional core stability. It targets the lats and biceps while heavily engaging the obliques and posterior deltoids through a full range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension trainer to mid-length and stand facing the anchor point.
- Grasp one handle with your right hand, keeping the elbow tucked to your side, and lean back until the strap is taut.
- Reach your free (left) arm back and down toward the floor, rotating your hips and torso away from the anchor into a 'T' position.
How to do it
- Exhale and pull your chest toward the handle by driving your right elbow back while rotating your torso toward the anchor.
- Reach your left hand up the strap toward the anchor point, finishing with your chest square to the anchor.
- Inhale and slowly lower yourself back to the start, rotating your torso and reaching the left arm back with control.
- Complete all repetitions on one side before switching to the other.
Form checklist
- Keep your core braced and body in a straight line from head to heels; do not let the hips sag.
- Avoid 'hiking' your shoulder toward your ear; keep the shoulder blade depressed and stable.
- Ensure the strap stays under constant tension throughout the entire rotation.
- Lead the pull with your elbow and shoulder blade, not just your hand.
Pro tips
- Treat the rotation as a 'corkscrew' movement, initiating the pull from the lats and the rotation from the obliques simultaneously.
- At the top of the movement, focus on a hard squeeze of the working shoulder blade toward the spine to maximize trapezius and lat engagement.
Make it harder
- Move your feet closer to the anchor point to increase the body angle and the percentage of body weight being lifted.
- Perform the movement with a slow 4-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the suspender power pull work?
- The suspender power pull primarily targets the lats and trapezius, and also works the forearms, grip muscles, and serratus anterior as secondary muscles.
- What equipment do you need for the suspender power pull?
- The suspender power pull uses suspension trainer.
- Is the suspender power pull good for beginners?
- The suspender power pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.