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Suspension Trainer Chin-Up
A vertical pull performed on a suspension trainer targeting the lats and biceps to build upper body strength; commonly scaled by using leg assistance.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Forearms, Abs, Obliques
Accessory Muscles
Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Biceps
8/10Long Head, Short Head
Traps
6/10Upper Traps, Mid Traps
Shoulders
5/10Rear Delts
Forearms
4/10Abs
3/10Obliques
3/10Glutes
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor the suspension trainer overhead. Grasp the handles with a shoulder-width underhand grip and position your body directly underneath or slightly behind the anchor point.
- Start with arms fully extended and body in a straight line.
- Drive elbows down and back to pull your chest toward the handles.
- Squeeze your shoulder blades together at the top.
- Lower yourself under control to the starting position.
- Maintain core tension throughout the movement.
Coaching Tips
Form Cues
- Elbows down
- Chest up
- Shoulders away from ears
- Core tight
Breathing
Exhale as you pull your body up, inhale as you lower back down.
Tempo
3-1-1
Range of Motion
From full arm extension at the bottom to chin clearing the handle level at the top.
Safety
Safety Notes
- Ensure the anchor point is secure and can support body weight
- Check straps for wear before use
Spotting
No spotter required; self-spot by using legs for assistance if needed.
Common Mistakes
- Using excessive momentum
- Shrugging shoulders near ears
- Sagging hips
- Incomplete range of motion
When to Avoid
- Acute shoulder impingement
- Wrist or elbow injuries
- Lower back strains
Flexibility Needed
- Adequate shoulder flexion and external rotation
- Wrist mobility for neutral to supinated grip
Build Up First
- Familiarity with basic pulling movements
- Core stability competency
- Ability to maintain body tension
Also known as
TRX Chin Up, Suspension Chin Up, TRX Underhand Pull, Ring Chin Up
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