Equipment

Suspension Trainer Exercises

Browse 118 exercises you can do with suspension trainer. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 1 of 3 · 118 total

Inverted Row With Straps
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Abdominal Fallout
Advanced · abs, lats, obliques, and pectorals
- Waist
Ring Alternate Reverse Curl
Intermediate · biceps, forearms, and grip muscles
- Back
- Upper arms
- Waist
Ring Archer Dip
Advanced · triceps
- Chest
- Shoulders
- Upper arms
- Waist
Ring Archer Pull Up
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Archer Push Up
Advanced · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Ring Arm Curl
Intermediate · biceps
- Shoulders
- Upper arms
Ring Back Roll To Support
Advanced · lats, pectorals, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Bent Knee Inverted Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Chest Fly
Advanced · pectorals
- Back
- Chest
- Shoulders
- Upper arms
Ring Chin-Up
Advanced · biceps, lats, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Decline Push-Up
Advanced · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Ring Elevated Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Extended Plank
Advanced · abs, lats, obliques, pectorals, and serratus anterior
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Ring Face Pull
Intermediate · trapezius
- Back
- Shoulders
Ring Front Raise
Intermediate · deltoids
- Shoulders
- Upper arms
- Waist
Ring Handstand
Advanced · deltoids
- Back
- Shoulders
- Waist
Ring Hanging Leg Hip Raise
Advanced · abs and obliques
- Upper legs
- Waist
Ring High Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Ring Hip Bridge
Intermediate · glutes and hamstrings
- Lower legs
Ring Hip Lift Single Leg Curl
Advanced · glutes and hamstrings
- Lower legs
Ring Incline Plank
Intermediate · abs, deltoids, and obliques
- Back
- Shoulders
- Waist
Ring Incline Push Up
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Ring Inverted Row Parallel To The Floor
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Isometric Hold Reverse Ab Rollout
Advanced · abs, deltoids, and obliques
- Waist
Ring Knee Tuck Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Waist
Ring L Sit Chin Up
Advanced · abs, biceps, lats, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Leg Curl
Intermediate · glutes and hamstrings
- Hips
- Lower legs
Ring Leg Curl With Yoga Block
Intermediate · abs, glutes, and hamstrings
- Lower legs
Ring Long Arms Push Up Hold
Advanced · pectorals and triceps
- Chest
- Shoulders
- Upper arms
- Waist
Ring Maltese Cross
Advanced · lats, pectorals, and trapezius
- Back
- Shoulders
Ring Mountain Climber
Advanced · abs, deltoids, and obliques
- Shoulders
- Waist
Ring Neutral Grip Chin Up
Advanced · biceps, lats, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Neutral Grip Inverted Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring One Arm Biceps Curl
Intermediate · biceps
- Upper arms
Ring One Arm Pull Up
Advanced · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Pike
Advanced · abs, deltoids, and obliques
- Back
- Shoulders
- Waist
Ring Plank
Intermediate · abs, deltoids, obliques, and pectorals
- Back
Ring Pull-Up
Advanced · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Pullover
Intermediate · lats
- Back
- Shoulders
Ring Push-Up To Side Plank
Advanced · abs, obliques, and pectorals
- Chest
- Shoulders
- Waist
Ring Rear Delt Row
Intermediate · deltoids and lats
- Back
- Shoulders
- Upper arms
- Waist
Ring Reverse Ab Rollout
Advanced · abs and obliques
- Lower legs
- Shoulders
- Upper legs
- Waist
Ring Reverse Fly
Intermediate · trapezius
- Back
- Shoulders
Ring Reverse Push-Up
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Ring Rocky Pull Up Pulldown
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Russian Dip
Advanced · triceps
- Shoulders
- Upper arms
- Waist
Ring Russian Push Up
Intermediate · pectorals
- Chest
- Shoulders
- Waist

← Browse the full exercise library

Inverted Row With Straps

Ring Abdominal Fallout

Ring Alternate Reverse Curl

Ring Archer Dip

Ring Archer Pull Up

Ring Archer Push Up

Ring Arm Curl

Ring Back Roll To Support

Ring Bent Knee Inverted Row

Ring Chest Fly

Ring Chin-Up

Ring Decline Push-Up

Ring Elevated Row

Ring Extended Plank

Ring Face Pull

Ring Front Raise

Ring Handstand

Ring Hanging Leg Hip Raise

Ring High Row

Ring Hip Bridge

Ring Hip Lift Single Leg Curl

Ring Incline Plank

Ring Incline Push Up

Ring Inverted Row Parallel To The Floor

Ring Isometric Hold Reverse Ab Rollout

Ring Knee Tuck Row

Ring L Sit Chin Up

Ring Leg Curl

Ring Leg Curl With Yoga Block

Ring Long Arms Push Up Hold

Ring Maltese Cross

Ring Mountain Climber

Ring Neutral Grip Chin Up

Ring Neutral Grip Inverted Row

Ring One Arm Biceps Curl

Ring One Arm Pull Up

Ring Pike

Ring Plank

Ring Pull-Up

Ring Pullover

Ring Push-Up To Side Plank

Ring Rear Delt Row

Ring Reverse Ab Rollout

Ring Reverse Fly

Ring Reverse Push-Up

Ring Rocky Pull Up Pulldown

Ring Russian Dip

Ring Russian Push Up

Inverted Row With Straps

Ring Abdominal Fallout

Ring Alternate Reverse Curl

Ring Archer Dip

Ring Archer Pull Up

Ring Archer Push Up

Ring Arm Curl

Ring Back Roll To Support

Ring Bent Knee Inverted Row

Ring Chest Fly

Ring Chin-Up

Ring Decline Push-Up

Ring Elevated Row

Ring Extended Plank

Ring Face Pull

Ring Front Raise

Ring Handstand

Ring Hanging Leg Hip Raise

Ring High Row

Ring Hip Bridge

Ring Hip Lift Single Leg Curl

Ring Incline Plank

Ring Incline Push Up

Ring Inverted Row Parallel To The Floor

Ring Isometric Hold Reverse Ab Rollout

Ring Knee Tuck Row

Ring L Sit Chin Up

Ring Leg Curl

Ring Leg Curl With Yoga Block

Ring Long Arms Push Up Hold

Ring Maltese Cross

Ring Mountain Climber