Suspender Pull Up
Description
The suspender pull up uses suspension straps gripped above your head with the body hanging at an angle below the anchor. By pulling your body up toward the handles, you train the lats, biceps, and rear delts. The angled position is more forgiving than a standard pull up and easier to scale by adjusting body angle.
Muscle Group
Equipment Required
Suspender Pull Up Instructions
- Anchor suspension straps overhead at a sturdy point.
- Sit or kneel below the anchor and grip the handles overhead.
- Walk your feet under the anchor or extend them out in front.
- Hang from the straps with arms fully extended.
- Brace your core and pull your shoulders back.
- Pull your body up by bending at the elbows and driving them down.
- Continue pulling until your hands reach your shoulders.
- Lower yourself back down with control to a full hang.
Suspender Pull Up Form & Visual
Suspender Pull Up Benefits
- Builds back without a pull-up bar
- Easy to scale by changing body angle
- Strong functional pulling pattern
- Develops grip strength
- Practical for home or travel training
- Stepping stone to standard pull ups
Suspender Pull Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Posterior deltoid
Suspender Pull Up Variations & Alternatives
- Pull Up
- TRX Row
- Suspension Chin Up
- Inverted Row
