Suspended Fallout

Suspended Fallout is a intermediate-level isolation in the strength category that primarily works the abs. It also recruits the chest, lower back and shoulders. It is performed with other equipment.

How to do it

1. 1Adjust the straps so the handles are at an appropriate height, below waist level.
2. 2Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
3. 3Keeping your arms straight, lean further into the suspension straps, bringing your body closer to the ground, allowing your shoulders to extend, raising your arms up and over your head.
4. 4Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
5. 5Pause during the peak contraction, and then return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.