Suspended Self-assisted Pull-up

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Suspended Self-assisted Pull-up

Instructions

Preparation

Stand facing suspension handles placed at neck height. Grasp handles and position feet forward on floor, slightly in front of handles.

Execution

Lower body under handles until arms and shoulders are fully extended. If necessary, use minimal assistance of lower body to control descent, allowing knees and hips to bend, keeping flat on floor. Pull body up until chin is just above handles, again with minimal assistance from legs. Repeat.

Comments

If lower body is used for assistance, Hip and Knee Extensors muscles are utilized. Back extensors may be activated minimally as stabilizer through spine. Range of motion will be compromised if handles are too wide apart

Easier

Resistance can be reduced by pushing more with legs.

Harder

Performing Pull-ups by gradually relaxing legs until enough strength is developed achieves multiple pull-ups without assistance.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Dynamic Stabilizers

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