Suspension Self assisted Pull-up
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Suspension
- Körperregion
- Back
- Typ
- Strength
The suspension self-assisted pull-up is a back-building strength exercise that primarily targets the latissimus dorsi, with assistance from the biceps, brachialis, brachioradialis, rear deltoids, infraspinatus, teres major, teres minor, and both the middle and lower trapezius fibers. Using TRX-style suspension straps anchored overhead, you keep your feet on the floor so your legs provide partial support, making the lat-dominant pulling pattern more manageable as you build toward an unassisted pull-up.
Suspension Self assisted Pull-up: So führst du sie aus
- 1Shorten the suspension straps so the handles hang at about the top of your head when you stand directly beneath the anchor.
- 2Face the anchor, take an overhand grip on one handle in each hand, and brace your core.
- 3Keeping your torso upright, sit your hips down and back until your arms are fully extended overhead, your knees are bent, and both feet are flat on the floor in front of you — this is the bottom position.
- 4Pull your shoulder blades down and together to initiate the movement, before the elbows bend.
- 5Drive your elbows down toward your ribs to pull your chest up toward the handles, adding only as much leg drive as you need to keep moving.
- 6Finish with your hands at chest height and your chest close to the straps, squeezing your lats for a moment.
- 7Lower yourself under control over two to three seconds back to the fully extended bottom position, keeping tension in your lats throughout the descent.
- 8Complete your reps, then stand up fully before releasing the handles.
Technik-Tipps
- Control how much assistance you use with your legs — the less you push through your feet, the more load your lats carry. Push just enough to complete every rep with clean form.
- Initiate each rep by depressing your shoulder blades rather than bending your elbows first; this ensures your lats do the work instead of your arms.
- Keep your torso upright and stacked over your hips through the whole rep so the pull stays vertical, the way it will be in an unassisted pull-up.
- Slow the lowering phase down to two or three seconds to build lat strength through the full range of motion, which carries over directly to unassisted pull-ups.
Häufige Fehler
- Driving hard through the legs on every rep instead of using the minimum assistance needed, which offloads the lats and stalls progress toward an unassisted pull-up.
- Leading with the elbows rather than retracting the shoulder blades first, which shifts the work onto the biceps and away from the latissimus dorsi.
- Leaning the torso back so the movement turns into a horizontal row, which trains a different pulling pattern and skips the vertical range you are actually working toward.
- Cutting the bottom short by not letting the arms fully extend, resulting in a range of motion that is too short to develop full lat strength.
- Rushing through the lowering phase, which wastes an opportunity to build eccentric strength — the same strength needed for unassisted pull-ups.
Häufig gestellte Fragen
What muscles does the suspension self-assisted pull-up work?
The primary muscle is the latissimus dorsi. Key synergists include the biceps brachii, brachialis, brachioradialis, posterior deltoid, infraspinatus, teres major, teres minor, and the middle and lower fibers of the trapezius.
How is this different from a regular pull-up?
In a regular pull-up your full bodyweight hangs freely, requiring your lats and arms to lift all of it. Here, your feet stay on the floor so your legs carry part of the load, letting you give yourself as much or as little assistance as you need on each rep.
How do I make it harder or easier?
Push less through your legs to make it harder, and more to make it easier — the leg drive is the assistance. Scale it gradually so you can still complete full reps with controlled form.
Can this exercise help me achieve my first unassisted pull-up?
Yes. By training the same vertical pulling pattern with adjustable assistance, you build the lat and arm strength needed for a full pull-up. Progressively reduce how much you push with your legs until you can complete reps with minimal help.
What strap height should I set for this exercise?
Set the handles at roughly the top of your head when you stand under the anchor, so your arms are fully extended overhead once you sit into the bottom position. Longer straps let you sit lower for a bigger range of motion; shorter straps make it easier to start the pull.
