Suspender Self assisted Pull up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Suspension
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Teres Major, Biceps Brachii, Infraspinatus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Self-assisted Suspension Pull-up
How to: Suspender Self assisted Pull up
- Adjust the suspension straps to shoulder height.
- Hold onto the handles with an overhand grip, arms extended.
- Walk your feet back to create tension in the straps, then lean back slightly.
- Pull your chest towards the handles, squeezing the shoulder blades together.
- Lower back to the starting position with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not fully engaging the back muscles, leading to poor form.
- Allowing the shoulders to shrug up toward the ears.
- Pulling too quickly or using momentum instead of strength.
Modifications
- Use a looped band for assistance to lessen the weight of your body.
- Perform the exercise with your feet on the ground for a modified version.
Tips
- Engage your core to maintain stability as you pull yourself up.
- Avoid using momentum; focus on controlled movements.
- Ensure the suspension straps are mounted securely before starting.
Suspender Self assisted Pull up Alternatives
Tags
strength
back
pull-up
suspension
muscle building
upper body