Exercise guide
Suspender Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Suspender Row is a versatile bodyweight pulling exercise that builds upper back strength and core stability by using your body weight as resistance. It effectively targets the lats, traps, and rhomboids while engaging the biceps and rear deltoids.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps to mid-length and face the anchor point.
- Grasp the handles with a neutral grip (palms facing each other) and walk your feet forward toward the anchor.
- Lean back until your arms are fully extended and your body forms a straight line from head to heels.
- Set your feet hip-width apart and engage your core and glutes to maintain a rigid plank position.
How to do it
- Exhale and pull your chest toward the handles by driving your elbows back and squeezing your shoulder blades together.
- Maintain a controlled 2-second tempo on the way up, ensuring your wrists stay neutral and don't bend.
- Pause briefly at the peak of the movement when your chest is level with the handles.
- Inhale as you slowly lower your body back to the starting position over a 3-second count.
Form checklist
- Keep your shoulders down and away from your ears to avoid shrugging.
- Ensure your hips do not sag or bridge; maintain a perfectly straight line.
- Keep your gaze fixed on the anchor point to maintain a neutral spine.
- Avoid 'leading' with the hips; the chest and hips should move as one unit.
Pro tips
- Initiate the movement by retracting your shoulder blades (scapular pull) before bending your elbows.
- Focus on driving your elbows into the floor behind you to maximize lat activation.
- Vary your grip (overhand or underhand) to slightly shift the emphasis between the upper back and biceps.
Make it harder
- Walk your feet further forward to decrease the angle with the floor, increasing the percentage of body weight lifted.
- Elevate your feet on a box or bench to perform the row from a horizontal or inverted position.
Frequently asked
- What muscles does the suspender row work?
- The suspender row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the suspender row?
- The suspender row uses suspension trainer.
- Is the suspender row good for beginners?
- Yes. The suspender row is a beginner-friendly movement and a strong foundation to build on.