Suspension Chin Up: How-to, Tips & More
The Suspension Chin Up is a beginner compound exercise for your lats. You do it with suspension trainer. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Suspension Chin Up
- Set the handles high and grip them palms toward you.
- Keep your heels on the floor and lean back.
- Pull yourself up, using your legs as little as possible.
- Lower slowly.
Suspension Chin Up tips
- Use your legs only to help finish the last reps.
Sets and reps
Most lifters do well with 5 to 12 reps per set, and 5 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Suspension trainer
Type
Compound
Suspension Chin Up alternatives
More lats exercises
Back Lever
Pull up bar
Band Assisted Pull Up
Resistance band
Band Bent Over Row
Resistance band
Cable Pullover
Cable machine
Child Pose
Bodyweight
Chin-Up
Pull up bar
Frequently asked questions
What muscles does the Suspension Chin Up work?
The Suspension Chin Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 5 to 12 reps per set, and many lifters get the best results between 5 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Suspension Chin Up good for beginners?
Yes. The Suspension Chin Up is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Suspension Chin Up?
You need suspension trainer.
Add Suspension Chin Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon