Suspension Pull-up

Suspension Pull-up

The Suspension Pull-up is an invigorating exercise that targets the muscles in your upper body, specifically your back, shoulders, and arms. By utilizing a suspension trainer, such as TRX straps, you can challenge your strength and stability in a whole new way. As the name suggests, this exercise mimics the motion of a traditional pull-up, but with the added element of suspension. What makes the Suspension Pull-up truly unique is the requirement to engage your core muscles throughout the movement. By keeping your body in a straight line and resisting any swinging or swaying, you're not only building strength in your upper body but also enhancing your overall stability and balance. This exercise can be adapted to suit various fitness levels. If you're a beginner, you can start by adjusting the difficulty level using the straps. By altering the angle of your body, you can decrease or increase the resistance. As you progress, you can challenge yourself further by decreasing the angle and increasing the intensity of the exercise. Incorporating Suspension Pull-ups into your workout routine can help you develop strong back muscles, improve your posture, and enhance your upper body strength. Whether you're looking to build a toned and sculpted back or simply improve your functional fitness, this exercise is a fantastic choice. Just remember to warm up properly, maintain proper form throughout, and gradually increase the difficulty level over time for optimal results.


  • Begin by setting up a suspension trainer, such as TRX, securely anchored overhead.
  • Stand facing the anchor point and hold onto the handles with an overhand grip.
  • Walk your feet forward, leaning back slightly, so that your body is at an angle to the floor.
  • From this starting position, engage your core and pull your body up towards the handles, bending your elbows.
  • Continue to pull yourself up until your chest approaches the handles.
  • Pause for a moment at the top, squeezing your shoulder blades together.
  • Lower yourself back down with control by straightening your elbows and maintaining tension in your upper body throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Properly warm up before attempting suspension pull-ups to prevent injury.
  • Focus on engaging your core muscles throughout the entire movement for added stability.
  • Vary your grip positions (wide, narrow, neutral) to work different muscles in your back and arms.
  • Control the movement and avoid swinging by using a slow and controlled tempo.
  • As you progress, try adding weight or using resistance bands to increase the intensity.
  • Ensure that your shoulders are properly set and pulled down to avoid unnecessary strain.
  • Don't neglect your scapular retractors - actively squeeze your shoulder blades together during the exercise for optimal back development.
  • Maintain proper form throughout the entire range of motion, avoiding any excessive shrugging or kipping.
  • Consider incorporating other pulling exercises, such as inverted rows or lat pulldowns, to complement your suspension pull-up training.
  • Remember to breathe consistently and avoid holding your breath during the exercise.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine