Suspender Self Assisted Pull-Up (Female) – Video Exercise Guide & Tips

Suspender Self Assisted Pull-Up (Female) - Video Exercise Guide & Tips

Looking to strengthen your upper body and master the pull-up? The Suspender Self Assisted Pull-Up is the perfect exercise for you. In this video exercise guide, we'll show you step-by-step how to perform the exercise with proper form and technique.

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Whether you're a beginner or advanced, we've got modifications and progressions for all fitness levels. Get ready to challenge yourself and achieve your pull-up goals with this effective and engaging workout.

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Key Takeaways

  • Suspender self-assisted pull-ups target and strengthen upper body muscles, improve posture, and activate core muscles.
  • Suspenders, resistance bands, or a pull-up assist machine can be used for support and assistance.
  • Common mistakes to avoid include using too much assistance, neglecting proper form, and failing to engage the correct muscles.
  • Modifications and progressions include using resistance bands, trying weighted pull-ups, and incorporating different variations of pull-ups for increased difficulty.

Benefits of the Suspender Self Assisted Pull-Up

The Suspender Self Assisted Pull-Up is an excellent exercise for injury prevention and muscle activation. One of the main benefits of this exercise is that it helps to strengthen the muscles in your upper body, including your back, shoulders, and arms. By engaging these muscles, you can improve your posture and prevent common injuries, such as shoulder impingement and lower back pain.

Additionally, the Suspender Self Assisted Pull-Up activates your core muscles, helping to improve stability and balance. This exercise also targets your biceps and forearms, helping to build strength in these areas.

Another advantage of the Suspender Self Assisted Pull-Up is that it allows you to gradually increase the difficulty of the exercise as you get stronger. With the use of suspenders, you can reduce the amount of body weight you're lifting, making it easier to perform the movement. As you progress, you can gradually decrease the amount of assistance, challenging your muscles even more.

Now that you know the benefits of the Suspender Self Assisted Pull-Up, let's move on to the equipment needed for the exercise.

Equipment Needed for the Exercise

To perform the Suspender Self Assisted Pull-Up exercise, you'll need a pair of suspenders. Suspenders are essential for this exercise as they provide the necessary support and assistance to help you perform a pull-up.

However, if you don't have suspenders, there are alternative options you can consider. One option is to use resistance bands. These bands can be attached to a pull-up bar and then looped around your feet or knees to provide the necessary support. Another alternative is to use a pull-up assist machine, commonly found in most gyms. This machine allows you to adjust the amount of assistance you need by using counterweights.

When performing this exercise, it's important to avoid some common mistakes. One common mistake is using too much assistance, which can prevent you from fully engaging your muscles and reaping the benefits of the exercise. It's important to find the right level of assistance that challenges you without compromising your form.

Another mistake is neglecting proper form. Make sure to keep your core engaged, shoulders pulled back, and avoid swinging or using momentum to complete the movement. This will help you target the correct muscles and prevent any potential injuries.

Step-By-Step Guide to Performing the Exercise

To perform the Suspender Self Assisted Pull-Up exercise, you'll need to start by securing the suspenders to a stable overhead structure. Make sure the structure is strong enough to support your body weight. Once the suspenders are secured, place your feet inside the loops and grip the handles with an overhand grip, slightly wider than shoulder-width apart. Hang from the suspenders with your arms fully extended and your body in a straight line.

To begin the exercise, engage your back muscles and pull your chest towards the suspenders, while keeping your elbows close to your body. Continue pulling until your chin is above the handles. Hold this position for a moment, then slowly lower yourself back down to the starting position.

Common mistakes to avoid include using momentum to swing yourself up, not fully extending your arms at the bottom of the movement, and not engaging your back muscles properly.

Variations and alternatives for the Suspender Self Assisted Pull-Up include using resistance bands instead of suspenders, which can provide a different level of assistance, or using an assisted pull-up machine if available. These variations can help you progress towards performing unassisted pull-ups. Remember to always listen to your body and adjust the level of assistance as needed.

Tips for Proper Form and Technique

To maintain proper form and technique during the Suspender Self Assisted Pull-Up exercise, focus on engaging your back muscles and pulling your chest towards the suspenders while keeping your elbows close to your body. This will ensure that you're targeting the right muscles and maximizing the effectiveness of the exercise.

One common mistake to avoid is using too much momentum to lift yourself up. It's important to control the movement and avoid swinging or jerking your body. This can put unnecessary strain on your joints and reduce the effectiveness of the exercise. Instead, focus on using your muscles to lift your body up, rather than relying on momentum.

Another variation of the Suspender Self Assisted Pull-Up is the assisted pull-up machine, which uses a counterweight to assist you in the movement. This can be a great alternative if you're unable to do the exercise with suspenders.

Additionally, you can also try using resistance bands to assist you in the movement. This can help you build strength over time and gradually progress towards doing the exercise without assistance.

Modifications and Progressions for All Fitness Levels

For all fitness levels, there are modifications and progressions available to tailor the Suspender Self Assisted Pull-Up exercise to your specific needs and goals. Whether you're a beginner looking to build strength or an advanced athlete seeking a challenge, there are options to suit your fitness level.

Here are some modifications and advanced variations to consider:

  • Modifications for beginners:
  • Use a resistance band: Loop a resistance band around the bar and place one foot or knee in the band to assist with the pull-up motion.
  • Use a lower bar: Start with a lower bar that allows you to keep your feet on the ground and gradually increase the height as you gain strength.
  • Assisted pull-up machine: If available, use an assisted pull-up machine that counterbalances your body weight, making it easier to perform the exercise.
  • Advanced variations:
  • Weighted pull-ups: Attach a weight plate or dumbbell to a weight belt and perform pull-ups with added resistance.
  • One-arm pull-ups: Gradually work towards performing the exercise with only one arm, focusing on maintaining proper form and control.
  • Explosive pull-ups: Perform pull-ups with a quick and explosive motion, emphasizing the concentric phase of the exercise.
  • L-sit pull-ups: Lift your legs up to a 90-degree angle while performing the pull-up, engaging your core and increasing the difficulty.

Remember to always listen to your body, start with the appropriate modification for your fitness level, and gradually progress as you become stronger.

Frequently Asked Questions

How Many Repetitions Should I Do for the Suspender Self Assisted Pull-Up?

To determine how many repetitions you should do for the suspender self-assisted pull-up, it's important to consider your fitness level and goals. Start with a number that challenges you but allows you to maintain proper form.

As you progress, gradually increase the number of repetitions to continue challenging your muscles. Remember to listen to your body and take rest days as needed.

Can I Use a Resistance Band Instead of Suspenders for This Exercise?

Yes, you can definitely use a resistance band instead of suspenders for this exercise.

Using a resistance band has its benefits, such as providing variable resistance throughout the movement and allowing you to adjust the level of assistance.

It can help you build strength and gradually progress towards doing unassisted pull-ups.

Just make sure to choose a resistance band that suits your fitness level and attach it securely to a stable anchor point.

How Often Should I Incorporate the Suspender Self Assisted Pull-Up Into My Workout Routine?

Incorporating the suspender self-assisted pull-up into your workout routine can be beneficial for building upper body strength.

But how often should you do it?

It's recommended to perform this exercise 2-3 times a week, allowing for a day of rest in between sessions.

Start with a manageable number of reps, aiming for 8-12 per set. As you progress, you can gradually increase the number of reps to challenge yourself further.

Can I Perform This Exercise if I Have a Shoulder Injury?

If you have a shoulder injury, it's important to be cautious when performing the Suspender Self Assisted Pull-Up.

It's always a good idea to consult with a healthcare professional or a qualified trainer for alternative exercises that won't aggravate your injury. They can guide you on modifications or suggest exercises that target similar muscle groups without putting strain on your shoulder.

Are There Any Alternatives to the Suspender Self Assisted Pull-Up That Target the Same Muscle Groups?

If you're looking for alternatives to the Suspender Self Assisted Pull-Up that target the same muscle groups, there are a few options you can try.

Different variations of self-assisted pull-ups, such as using resistance bands or an assisted pull-up machine, can help you work the same muscles.

These alternatives can provide similar benefits and allow you to gradually build strength and progress towards doing unassisted pull-ups.

Remember to start with a weight or resistance level that's challenging but manageable for you.


In conclusion, the suspender self-assisted pull-up is a fantastic exercise for improving upper body strength and overall fitness. By using suspenders, this variation allows individuals of all fitness levels to perform the exercise with proper form and technique.

With the right equipment and following the step-by-step guide, anyone can benefit from this challenging yet rewarding workout. Remember to start with modifications and progress at your own pace, and soon you'll be mastering the suspender self-assisted pull-up.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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