Suspension alligator pull
A suspension row where one arm pulls high past your ear and the other pulls low to your hip, so the trunk has to stop the torso twisting.
TrainsUpper backLatsShoulders
NeedsSuspension trainer
The movement
2 stages
Arms straight
01 Arms straight
Lean back until the straps take your weight, body one line from heels to head.
02 Alligator jaw
Pull one hand high overhead and drive the other hand low to your hip.
How to do it
Setup
- Face the suspension anchor and grab one handle in each hand.
- Lean back until your arms are straight and your body forms a straight line from heels to head.
Execution
- Pull your body up by driving one hand high and back (overhead) while driving the other hand low and back (toward your hip).
- Finish with your arms in a wide diagonal, one hand past your ear and the other beside your hip.
- Return slowly to the starting position with arms straight.
- Alternate which hand goes high on each repetition.
BreathingExhale as you pull your arms apart, inhale as you return to the center.
Getting it right
Form cues
- Do not let your torso twist as your arms split apart.
- Pull the handles apart and back, not straight in toward your chest.
Common mistakes
- Letting the hips sag toward the floor instead of maintaining a rigid plank.
- Twisting the spine to make the pull easier.
Worth knowing
- If the rep feels too heavy, take half a step backward to reduce the angle instead of twisting your spine to finish the rep.
General guidance, not medical advice. See how Setkit works.
Notes
The alligator pull combines a horizontal pull with hard work for the muscles that stop your torso turning. Because the two arms pull in opposite directions, the uneven load wants to rotate you. Holding your chest square against that is most of the effort, and it is the reason to choose this over a plain row.
It also works the upper back in two directions at once. The high arm pulls overhead while the low arm rows to the hip, so one rep covers two angles that usually need two exercises. Alternate which arm goes high, or one side will get all of the overhead work.