Suspender Pull Up

Muscles worked

Setup

1. Secure the suspension trainer to a high anchor point or pull-up bar.
2. Adjust the handles so you can hang with fully extended arms while keeping your feet off the ground (bend knees if necessary).
3. Grip the handles with a neutral grip (palms facing each other) and assume a dead hang position.
4. Depress your scapula by pulling your shoulder blades down and away from your ears.

How to do it

1. Exhale and pull your body upward by driving your elbows down toward your hips, allowing your wrists to rotate naturally into a supinated or neutral position.
2. Continue pulling until your chest is level with the handles, maintaining a proud chest and slight lean back to engage the lats.
3. Inhale as you lower your body with control over a 3-second count until your arms are fully extended.
4. Maintain tension in your core throughout the entire range of motion to prevent the straps from swaying.

Form checklist

• Keep your core braced to prevent excessive swinging or arching of the lower back.
• Ensure your shoulders stay down and back; do not let them shrug toward your ears.
• Keep the movement symmetrical, ensuring both handles remain at the same height throughout the rep.
• Avoid using momentum or 'kipping' to reach the top of the movement.

Pro tips

• At the top of the movement, focus on squeezing your shoulder blades together as if trying to pinch a coin between them for maximum trapezius activation.
• Utilize the freedom of the handles to find the most comfortable path for your elbows, which reduces strain on the shoulder capsule compared to a fixed bar.

Make it harder

• Perform 'L-Sit' Suspender Pull Ups by holding your legs straight out at a 90-degree angle to the torso to increase core demand.
• Add a 2-second isometric hold at the top of each rep to maximize time under tension and peak contraction.

Frequently asked

What muscles does the suspender pull up work?

The suspender pull up primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the suspender pull up?

The suspender pull up uses suspension trainer.

Is the suspender pull up good for beginners?

The suspender pull up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius