Exercise guide
Suspender Wide Grip Inverted Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound pulling movement targets the upper back, rear deltoids, and traps by utilizing a wide grip and elevated feet to increase the percentage of body weight being lifted. It is highly effective for improving posture and building thickness in the mid-back and posterior shoulders.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps so the handles are at approximately waist height.
- Place a flat bench at a distance where your heels can rest comfortably while your body is horizontal.
- Grasp the handles with a wide overhand grip (palms facing away) and place your heels on the bench.
- Lift your hips to create a straight line from your head to your heels, arms fully extended.
How to do it
- Pull your chest toward the handles by driving your elbows out wide and back, exhaling during the ascent.
- Squeeze your shoulder blades together at the top of the movement, ensuring your chest reaches the level of the handles.
- Lower yourself back to the starting position with a controlled 3-second eccentric phase, inhaling as you descend.
- Maintain a rigid core and squeezed glutes throughout the entire set to prevent the hips from sagging.
Form checklist
- Keep elbows flared out wide to emphasize the upper back and rear deltoids.
- Maintain a neutral spine; do not let the hips drop or the lower back arch excessively.
- Ensure the wrists remain straight and do not curl inward during the pull.
- Fully retract and depress the scapula at the peak of the movement.
Pro tips
- Focus on 'pulling the handles apart' as you rise to maximize tension in the posterior deltoids and rhomboids.
- Pause for a one-second peak contraction at the top to reinforce the mind-muscle connection with the mid-traps.
Make it harder
- Wear a weighted vest or place a weight plate on your lap to increase resistance.
- Incorporate a 3-5 second slow eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the suspender wide grip inverted row work?
- The suspender wide grip inverted row primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the suspender wide grip inverted row?
- The suspender wide grip inverted row uses suspension trainer.
- Is the suspender wide grip inverted row good for beginners?
- The suspender wide grip inverted row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.