Back · TRX
Suspender Bar Suspension Stretch
How to do the suspender bar suspension stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Grab both TRX handles and step back until the straps are taut and your arms are extended overhead. Lean your weight back and let your body hang, allowing the straps to support you as your shoulders and lats decompress. Keep your core gently engaged, hold, and breathe.
- 1A decompressing stretch through your lats and shoulders
- 2Your bodyweight pulling length into your arms
- 3Your core gently braced to keep control
Common mistakes
- Letting the shoulders shrug up under load
- Hanging completely limp and losing control
- Gripping so hard your forearms cramp
Muscles worked
The suspender bar suspension stretch mainly works the lats, with the forearms, upper traps, and lower abs assisting.
- LatsPrimary
- ForearmsSupport
- Upper TrapsSupport
- Lower AbsSupport
- BicepsMinor
- TricepsMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- Front DeltsMinor
- External RotatorsMinor
Kovo programs the suspender bar suspension stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.