Suspender Self assisted Pull-up
Expert Advice
Use your legs for assistance as needed, but aim to progressively decrease the assistance to increase muscle engagement.
How-to-do Steps
- Adjust the suspension straps to allow for a self-assisted pull-up with your feet on the ground.
- Grip the handles and hang with your arms extended, feet flat on the ground.
- Pull your body up while assisting with your legs as little as possible.
- Aim to get your chin above the handles.
- Lower yourself back down with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Suspender Self assisted Pull-up primarily targets the Lats, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Secondary
Biceps20%
Forearms20%
Shoulders10%
Traps10%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Suspender Self assisted Pull-up work?
Suspender Self assisted Pull-up primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Self assisted Pull-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspender Self assisted Pull-up suitable for beginners?
Suspender Self assisted Pull-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
