Suspended Row
Description
The suspended row is an inverted row performed using suspension trainers (TRX) or gymnastic rings. You hold the handles, lean back with your body straight and feet on the floor, then row your chest up to your hands. The instability of the suspension demands extra core and shoulder stability compared to a bar inverted row.
Muscle Group
Equipment Required
Suspended Row Instructions
- Set suspension trainer handles or rings at roughly hip height.
- Grip the handles with both hands. Walk your feet forward until your body forms an angle with the floor.
- Set your body in a straight line from heels to head. Brace your core.
- Pull your shoulder blades down and back to set the start position.
- Row your chest toward your hands by driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower under control back to a full hang with arms extended.
- Steeper body angle (more upright) is easier; more horizontal body angle is harder.
Suspended Row Form & Visual
Suspended Row Benefits
- Builds the back and biceps with bodyweight
- Suspension instability adds core demand
- Easily scalable by adjusting body angle
- Excellent at-home back exercise
- Builds shoulder stability
- Useful when no pull-up bar is available
Suspended Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Core (stabilizer)
- Forearms and grip
Suspended Row Variations & Alternatives
- Inverted Row (bar)
- Pull-Up
- Single-Arm Suspended Row
- Feet-Elevated Suspended Row (harder)
- Pause Suspended Row
- Ring Row
