Suspension Chin Up
Description
The suspension chin up is performed gripping suspension straps with an underhand (supinated) grip, then pulling your body up toward the handles. The supinated grip increases bicep involvement compared to a pull up, while the strap setup allows easy scaling by adjusting the body angle and foot position.
Muscle Group
Equipment Required
Suspension Chin Up Instructions
- Anchor suspension straps overhead at a sturdy point.
- Stand facing the anchor and grip the handles with palms facing you (underhand grip).
- Walk your feet forward so your body angles back with arms extended.
- Set your feet shoulder-width apart on the floor.
- Brace your core and pull your shoulders back.
- Pull your body up toward the handles by bending at the elbows.
- Squeeze your biceps and lats at the top.
- Lower yourself back to the starting position with control.
Suspension Chin Up Form & Visual
Suspension Chin Up Benefits
- Underhand grip emphasizes biceps
- Bodyweight back and bicep exercise
- Easy to scale by changing foot position
- Builds back and arm strength
- Excellent for home or travel training
- Strong functional pulling pattern
Suspension Chin Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Brachialis
- Trapezius
