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Back · Suspension Trainer
Suspension Trainer With Grips Pull-Up
Suspension Trainer With Grips Pull-Up is an intermediate compound strength exercise that works the lats (back), with the upper back, biceps and forearms assisting. It needs a suspension trainer. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids, Trapezius
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
- Core · Rectus Abdominis, Obliques
How to do Suspension Trainer With Grips Pull-Up
- Adjust the suspension trainer handles to an overhead position. Stand underneath the handles and grasp them with an overhand grip (palms facing forward), shoulder-width apart. Bend and cross your legs for stability.
- Engage your back and pull yourself up by bending your elbows and driving them down and back, lifting your chest towards the handles.
- Continue pulling until your chest is close to the handles, and slowly lower yourself back to the starting position with control, fully extending your arms.
- Repeat for the desired number of repetitions.
Form tips
- Keep your core tight to maintain stability and prevent your body from swinging.
- Start with fewer repetitions and gradually increase as your strength improves.
- Breathe steadily: exhale as you pull yourself up and inhale as you lower yourself down.
Suspension Trainer With Grips Pull-Up alternatives
More lats exercises
Suspension Trainer With Grips Pull-Up FAQ
What muscles does Suspension Trainer With Grips Pull-Up work?
Suspension Trainer With Grips Pull-Up mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back, biceps, forearms and core work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Pull-Up?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Pull-Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Pull-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Suspension Trainer With Grips Pull-Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Pull-Up?
Other exercises for the lats include Band Pull Up, Kipping Pull Up, Commando Pull-Up and Archer Pull Up.
For developers
Use Suspension Trainer With Grips Pull-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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