Suspension Pull Ups
TRX pull-up — bodyweight vertical pull from suspension handles, accessible alternative to bar pull-ups.
Level: Intermediate
Primary: Back - Upper
Secondary: Biceps
Movement: Compound
Tags: Pull
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Gymnastics MMA Rock Climbing Wrestling
Target muscles
The lats drive shoulder extension. The rhomboids and middle traps retract. The biceps assist. The trunk braces.
How to perform
Setup
Grip the suspension handles overhead with palms facing each other or away. Hang with arms fully extended.
Execution
Pull the chest up toward the handles by driving the elbows down. Lower with control back to a full hang.
Common mistakes
- Kipping for momentum.
- Cutting the range.
- Letting the straps swing.
- Soft trunk.
- Going limp at the bottom.
Progressions and regressions
Regress to inverted rows. To progress, work for reps, add weighted vest.
Programming notes
Excellent vertical pull. 3 sets of 5-8 reps, twice a week.
