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.
Suspended Row Instructions
- Find a sturdy horizontal bar or suspension trainer that can support your body weight.
- Grab the bar or handles with an overhand grip, palms facing down.
- Walk your feet forward until your body is at an angle, with your arms fully extended and your heels on the ground.
- Engage your core and pull your shoulder blades down and back.
- Bend your elbows and pull your chest towards the bar or handles, keeping your body in a straight line.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of reps.
Suspended Row Form & Visual
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
- Core muscles
Suspended Row Variations & Alternatives
- Inverted Row
- TRX Row
- Bodyweight Row
- Single Arm Suspended Row
- Feet Elevated Suspended Row