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TRX Chin-Up
A suspension trainer vertical pull that targets lats and biceps to build upper body strength and pulling power; scalable by adjusting body angle for assistance.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Forearms, Abs, Obliques
Accessory Muscles
Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Biceps
8/10Long Head, Short Head
Traps
6/10Upper Traps, Mid Traps
Shoulders
5/10Rear Delts
Forearms
4/10Abs
3/10Obliques
3/10Glutes
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor TRX securely overhead at 2.1-2.7 meters. Grip handles shoulder-width with underhand grip, sit beneath with arms extended and body vertical.
- Engage shoulder blades and pull chest toward handles.
- Lead with elbows driving down and back.
- Continue until chin clears handles.
- Lower body slowly with control to full arm extension.
- Maintain straight body line throughout.
- Repeat for reps without swinging.
Coaching Tips
Form Cues
- Pull with lats first
- Shoulders down and back
- Core tight, no sag
- Elbows close to body
- Controlled descent
Breathing
Inhale as you lower; exhale forcefully as you pull up. Brace core before each rep.
Tempo
3-1-1
Range of Motion
From full arm extension at bottom to chin above handles at top; keep body vertical without excessive lean.
Safety
Safety Notes
- Ensure secure overhead anchor supporting body weight
- Inspect straps for damage before use
- Avoid if acute shoulder or elbow pain present
- Stop if dizziness occurs
- Progress gradually from assisted variations
- Maintain constant strap tension
Spotting
Spotter not typically needed; assist by supporting legs if form breaks in advanced variations.
Common Mistakes
- Swinging or using momentum
- Leaning back into row
- Flaring elbows wide
- Sagging hips or arching back
- Gripping too tight causing wrist strain
When to Avoid
- Acute shoulder impingement
- Wrist or elbow injuries
- Lower back strains
Flexibility Needed
- Adequate shoulder flexion and external rotation
- Wrist mobility for neutral to supinated grip
Build Up First
- Familiarity with basic pulling movements
- Core stability competency
- Ability to maintain body tension
Also known as
TRX Assisted Chin-Up, Suspension Trainer Chin-Up, TRX Inverted Row Pull
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