TRX Self-Assisted Pull-Up
Master pull-ups with TRX! This assisted exercise builds strength and confidence. Perfect for all fitness levels.
The TRX Self-Assisted Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: suspension trainer.
Required Equipment
TRX Self-Assisted Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
TRX Self-Assisted Pull-Up Variations and Alternatives
How to do the TRX Self-Assisted Pull-Up
Attach suspension straps to a high anchor point ensuring they are secure.
Stand under the anchor point and grab the handles with an overhand grip, arms fully extended and feet slightly in front of you.
Initiate the pull by contracting your back and biceps, pulling your body upwards towards the handles.
As you pull up, bend your knees and hips to keep your lower body under control and to assist you as needed.
Continue pulling until your chin reaches above the handles, or as high as you can comfortably go.
Pause briefly at the top of the movement, then slowly lower yourself back down to the starting position with a controlled motion.
Repeat for the desired number of repetitions and sets.
Make sure to maintain a straight back and avoid swinging or using momentum to complete the pull-up. Adjust the difficulty by positioning your feet; the closer they are to under the anchor point, the harder the exercise will be.
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TRX Self-Assisted Pull-Up FAQs
What muscles does the TRX Self-Assisted Pull-Up work?
The TRX Self-Assisted Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the TRX Self-Assisted Pull-Up?
Suspension trainer.
Is the TRX Self-Assisted Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX Self-Assisted Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some TRX Self-Assisted Pull-Up variations and alternatives?
Similar exercises include the Machine Assisted Pull-Up, Assisted Single-Arm Pull-Up, Box Assisted Pull-Up and Inverted Strap Row.
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