Suspender Knee Tuck Row

Muscles worked

Setup

1. Adjust the suspension straps to mid-length and stand facing the anchor point.
2. Grasp the handles with a neutral grip (palms facing each other) and lean back until your arms are fully extended.
3. Position your feet hip-width apart and engage your core to create a straight line from your head to your heels.
4. Set your body at a 45-degree angle to the floor to start.

How to do it

1. Exhale as you pull your chest toward the handles by driving your elbows back, while simultaneously driving both knees toward your chest in a crunching motion.
2. Squeeze your shoulder blades together and contract your abdominals hard at the peak of the movement.
3. Inhale and slowly extend your arms and legs back to the starting position with a controlled 2-second eccentric phase.
4. Maintain a fluid, synchronized rhythm between the upper body pull and the lower body tuck.

Form checklist

• Keep your spine neutral; do not let your hips sag or your lower back arch during the extension.
• Ensure the straps remain under tension throughout the entire range of motion.
• Keep your shoulders depressed (down and away from your ears) to avoid overactive upper traps.
• Drive the knees high enough to feel a deep contraction in the lower abdominals.

Pro tips

• Focus on pulling through the elbows rather than the hands to maximize lat and mid-back recruitment.
• Pause for one second at the top of the movement to emphasize the 'hollow body' position and peak back contraction.

Make it harder

• Move your feet closer to the anchor point to increase the body angle and the resistance of the row.
• Perform the movement with a single-leg tuck while keeping the other leg extended to significantly increase the stability demand.

Frequently asked

What muscles does the suspender knee tuck row work?

The suspender knee tuck row primarily targets the lats and trapezius, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the suspender knee tuck row?

The suspender knee tuck row uses suspension trainer.

Is the suspender knee tuck row good for beginners?

The suspender knee tuck row is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius