Pull Day Workouts With Suspension

Suspension-focused pull-day workouts built around horizontal pulling, vertical-pull progressions, and arm work, using evidence-informed near-failure effort targets, controlled tempo, and practical progression through body-angle and small external load changes.
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Workout 1

4 exercises12 sets

Suspension Pull Day Strength and Hypertrophy Template

Lats, Biceps, Rear Delts, Trapezius

A pull-day template centered on suspension rows and curls, with intentional bodyweight pull-pattern exceptions to cover vertical pulling and scapular control.

  1. 1
    Suspension Low Row
    anatomy
    anatomy
    1Exercise

    Suspension Low Row

    Rest 2m

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Keep a rigid plank line, finish by driving elbows toward ribs, and avoid shrugging at lockout.

  2. 2
    Pull Up (Intentional Vertical Pull Exception)
    anatomy
    2Exercise

    Pull Up (Intentional Vertical Pull Exception)

    Rest 2m 30s

    • 16 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Start from a dead hang with active shoulders, pull elbows to hips, and keep ribs down to avoid lumbar extension.

  3. 3
    Suspension Bicep Curl
    anatomy
    3Exercise
    Suspension Bicep Curl

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Keep elbows high and fixed, avoid hip drift, and fully extend elbows between reps.

  4. 4
    Scapular Pull Ups (Intentional Control Exception)
    anatomy
    4Exercise

    Scapular Pull Ups (Intentional Control Exception)

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Move only through scapular depression/retraction while elbows stay mostly straight and neck stays neutral.