GymPlan AISuspended Fallout
Suspended Fallout is an intermediate isolation exercise that mainly works your abs, with help from your chest, lower back and shoulders.
How to do the suspended fallout
- Adjust the straps so the handles are at an appropriate height, below waist level.
- Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
- Keeping 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.
- Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
- Pause during the peak contraction, and then return to the starting position.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialSuspended Fallout alternatives
Exercises that train the same main muscle, including options with other equipment.
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Barbell Side BendBarbell · Beginner
Dumbbell Side BendDumbbell · Beginner
Weighted CrunchesOther · BeginnerFAQ
What muscles does the suspended fallout work?
It mainly works your abs; your chest, lower back and shoulders assist.
How many sets and reps of suspended fallout should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the suspended fallout good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.