Suspended Row

Suspended Row


The suspended row is an exercise that targets the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves using suspension straps or rings to perform a rowing motion while suspended off the ground. This exercise can help improve posture, upper body strength, and stability.

Muscle Group

Equipment Required

Suspended Row Instructions

  1. Find a sturdy horizontal bar or suspension trainer that can support your body weight.
  2. Grab the bar or handles with an overhand grip, palms facing down.
  3. Walk your feet forward until your body is at an angle, with your arms fully extended and your heels on the ground.
  4. Engage your core and pull your shoulder blades down and back.
  5. Bend your elbows and pull your chest towards the bar or handles, keeping your body in a straight line.
  6. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
  7. Repeat for the desired number of reps.

Suspended Row Form & Visual

Suspended Row

Suspended Row Benefits

  • Strengthens upper back muscles
  • Improves posture
  • Engages core muscles for stability
  • Targets biceps and forearms
  • Can be modified for different fitness levels

Suspended Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Biceps
  • Forearms
  • Core muscles

Suspended Row Variations & Alternatives

  • Inverted Row
  • TRX Row
  • Bodyweight Row
  • Single Arm Suspended Row
  • Feet Elevated Suspended Row