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Suspended Chinup

Advanced

Suspended Chinup

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Author

Owen Jones

Updated

17 Sep 2024

Demonstration Video

  • Description
  • Instructions
  • Muscle Groups
  • Tips

Exercise Description

Suspended Chinup is a variation of standard chin-up exercises that build muscle and strength in the upper back and biceps and stabilize strength in the core and shoulders.

Exercise Instructions

  • Step 1

    Attach the suspension system to the crossbar and hold the handles with a neutral grip so that your palms are facing each other and your arms are slightly wider than shoulder-width apart. Hang on the handles with your arms fully extended.
  • Step 2

    Lower your elbows and pull yourself up until your chest is flush with the handles. Rotate your arms so that your palms are facing you at the top

Muscle Groups

Suspended Chinup targets Biceps, Delts, Forearms, Lats, Shoulders, Traps, Upper Back as seen below.

Layer 1

Exercise Tips

  • Be sure to rotate your arms so that your palms are facing you at the top of the pose.
  • Don't stop before the top position. Finish the rep by pulling your chest towards the handles.
  • Don't stop before the bottom position. Come to the dead hang at the bottom.