Suspended Row

Muscles worked

Setup

1. Adjust the suspension straps so the handles hang at approximately waist height.
2. Grasp the handles with a neutral grip (palms facing each other) and walk your feet forward toward the anchor point.
3. Lean back until your arms are fully extended and your body forms a straight line from head to heels.
4. Position your feet hip-width apart for a stable base of support.

How to do it

1. Exhale as you pull your chest toward the handles by driving your elbows back and retracting your shoulder blades.
2. Maintain a rigid plank position throughout the movement, keeping your core and glutes fully engaged.
3. Inhale as you slowly lower your body back to the starting position with a controlled 2-3 second eccentric phase.
4. Ensure your shoulders stay depressed (down and away from your ears) throughout the entire repetition.

Form checklist

• Keep your body in a straight line; do not let your hips sag or your lower back arch.
• Initiate the movement by retracting your shoulder blades, not by pulling with your biceps.
• Pull until your hands are level with your ribcage, avoiding any shrugging motion.
• Maintain a neutral neck position by looking toward the anchor point throughout the set.
• Keep constant tension on the straps; do not allow them to go slack at any point.

Pro tips

• Focus on driving your elbows 'through the floor' behind you to maximize lat and rhomboid recruitment.
• Pause for one second at the peak of the contraction, squeezing your shoulder blades together as if trying to hold a pencil between them.

Make it harder

• Walk your feet further forward toward the anchor point to increase the horizontal angle and the percentage of body weight lifted.
• Perform the exercise with your feet elevated on a bench or box to create a deficit and increase the resistance.

Frequently asked

What muscles does the suspended row work?

The suspended row primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the suspended row?

The suspended row uses suspension trainer.

Is the suspended row good for beginners?

The suspended row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Barbell Incline RowIntermediate · lats, rhomboids, and trapezius