Suspended Pull-up
The Suspended Pull-up primarily works the Latissimus Dorsi, with secondary activation of the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids, Teres Major, Trapezius (Lower) and stabilizer support from the Triceps (Long Head). It is a suspension compound exercise at intermediate difficulty.
A suspension compound pull exercise targeting the Latissimus Dorsi.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi |
| Secondary | Biceps Brachii (Long Head), Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids, Teres Major, Trapezius (Lower) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Trapezius (Lower) (back)
Stabilizer Muscles
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Grasp high suspension handles. Execution: Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended. Repeat. Comments: This exercise can be performed on adjustable length gymnastics rings or a dual anchored suspension trainer where the handles can be placed a short distance apart. Performing this exercise on a TRXⓇ style suspension trainer would require a narrower grip, with the hands closer together.
Alternative Exercises
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