Back · TRX
Suspender Power Pull
How to do the suspender power pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Face the TRX anchor and grip one handle in one hand, walking your feet forward so your body leans back at an angle with arm extended. Reach your free hand toward the floor as you rotate open, then pull explosively with the working arm to bring your chest up and rotate back square to the anchor. Lower under control and repeat before switching sides.
- 1The lat and upper back of the working arm pulling your body up toward the
- 2anchor
- 3Obliques and core controlling the rotation as your free hand reaches and returns
- 4A braced, straight body line from shoulders to heels throughout
Common mistakes
- Letting your hips sag or your body bend at the waist
- Pulling only with the arm instead of driving through the back and rotation
- Rushing the descent or losing tension on the strap
Muscles worked
The suspender power pull mainly works the lats and obliques, with the biceps, mid traps, lower abs, rear delts, forearms, lower traps, upper abs, and glutes assisting.
- LatsPrimary
- ObliquesPrimary
- BicepsSupport
- Mid TrapsSupport
- Lower AbsSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower TrapsSupport
- Upper AbsSupport
- GlutesSupport
- Lower BackMinor
- Upper TrapsMinor
- HamstringsMinor
Kovo programs the suspender power pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.