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TRX Pull-Up
TRX Suspension Trainer vertical pull that targets lats, upper back, and biceps to build pulling strength and upper body muscle; scalable by adjusting foot position for different fitness levels.
About Exercise
Equipment
TRX
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Forearms, Abs, Lower Back
Accessory Muscles
Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Traps
8/10Upper Traps, Mid Traps
Biceps
7/10Shoulders
5/10Rear Delts
Forearms
4/10Abs
3/10Lower Back
3/10Glutes
2/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor TRX securely overhead. Sit on floor under anchor, grasp handles with overhand grip, arms extended, body upright with feet flat or extended based on difficulty.
- Engage core and scapulae by pulling shoulder blades down and back.
- Drive elbows down to sides to pull body up vertically.
- Pull until chin clears handles or upper chest reaches them.
- Squeeze back at top.
- Lower slowly with control, extending arms fully.
- Maintain upright posture throughout.
Coaching Tips
Form Cues
- Pull with lats, not arms.
- Keep body upright.
- Elbows to sides.
- Scapulae down and back.
- Core tight.
Breathing
Inhale as you lower; exhale as you pull up while bracing core.
Tempo
3-1-2
Range of Motion
From full arm extension at bottom to chin above handles or upper chest level at top, keeping body vertical.
Safety
Safety Notes
- Ensure secure anchor supports body weight.
- Avoid if acute shoulder pain.
- Use controlled descent to prevent strain.
- Adjust foot position if form breaks.
Spotting
Not required; self-spot with foot assistance if needed.
Common Mistakes
- Leaning back into row.
- Swinging with momentum.
- Flaring elbows out.
- Neck straining forward.
- Incomplete range.
When to Avoid
- Shoulder impingement
- Acute back pain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate scapular mobility
Build Up First
- Basic pulling strength
- Core engagement proficiency
Also known as
Suspension Strap Pull-Up, TRX Vertical Pull, Bodyweight TRX Pull
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