Suspended Self-assisted Pull-up

Suspended Self-assisted Pull-up


Utility: Basic
Mechanics: Compound
Force: Pull



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


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.


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.

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.


Resistance can be reduced by pushing more with legs.


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

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