Suspension Pull Through
Suspension Pull Through Exercise Description
The Suspension Pull Through uses a suspension trainer to challenge the lats and anterior core while you maintain a rigid, neutral body line. Performed in a forward-leaning plank, you move primarily at the shoulder joint with nearly straight elbows, resisting lumbar extension as the arms reach overhead and then “pull through” to return. Key muscles include the latissimus dorsi, rectus abdominis and obliques (anti-extension), with assistance from the deltoids and the scapular depressors/retractors. The glutes and hamstrings work isometrically to keep the pelvis neutral and the hips extended. This drill builds shoulder stability and trunk stiffness without loading the lower back when executed with controlled range and proper alignment.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Biceps Femoris - Long Head, External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: TRX Bands
- Exercise Patterns: Pull
- Exercise Type: Strength, Suspension
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Suspension Pull Through Exercise
‘- Set straps to mid-length. Face away from the anchor, hold the handles with a neutral grip, arms straight and slightly in front of shoulders.
– Step forward until the straps are taut. Place feet hip‑width and align ears, shoulders, hips, knees, and ankles in a straight line.
– Brace the abs, lightly tuck the pelvis, and squeeze the glutes to lock in a neutral spine and ribs “down.”
– Inhale. Keeping elbows nearly straight, allow the arms to reach overhead as your body leans forward in one piece. Do not arch the lower back.
– Stop when you feel strong tension in the lats and core while maintaining control.
– Exhale and “pull through” by driving the handles downward, extending the shoulders and depressing the scapulae to return to the start position.
– Keep shoulder blades flat to the ribcage; avoid shrugging.
– Maintain even pressure in both handles and steady strap tension; no slack or jerking.
– Common faults to avoid: bending the elbows into a press, flaring the ribs, letting hips pike or sag, and moving the neck out of neutral.
Suspension Pull Through Tips
‘- Set the straps to mid-length, face away from the anchor, and hold the handles with a neutral grip, arms straight and slightly in front of your shoulders.
– Step forward until the straps are taut, with feet hip‑width apart.
– Align ears, shoulders, hips, knees, and ankles in a straight line to establish your starting plank position.
– Brace the abs, lightly tuck the pelvis, and squeeze the glutes to lock in a neutral spine with the ribs “down.”
– As you inhale, allow the arms to reach overhead while your body leans forward in one piece, keeping the elbows nearly straight.
– Do not arch the lower back; stop when you feel strong tension in the lats and core while maintaining control.
– As you exhale, “pull through” by driving the handles downward, extending the shoulders and depressing the scapulae to return to the start position.
– Keep the shoulder blades flat to the ribcage and avoid shrugging.
– Maintain even pressure in both handles and steady strap tension, avoiding slack or jerking.
– Avoid bending the elbows into a press, flaring the ribs, letting the hips pike or sag, or moving the neck out of neutral.
Suspension Pull Through Beginner Introduction
The Suspension Pull Through is a suspension‑trainer exercise that links upper‑body pulling with strong core engagement. In an inclined plank with the straps in your hands, the body stays long and straight while movement happens mainly at the shoulders. The hands travel overhead along the straps, then sweep back down toward the body, giving the lats a demanding bodyweight challenge while the abs and side abs work hard to prevent the lower back from arching.
Because the hips stay extended and steady, the glutes and hamstrings contribute by holding the legs in line with the torso. The shoulders and the muscles around the shoulder blades guide the arms and help control the handles, building stability through the upper back. This combination turns a simple overhead reach into a full‑body tension drill that emphasizes posture, alignment, and smooth, controlled motion. It offers a way to train the lats and core together with minimal stress on the lower back when performed within a comfortable, controlled range.