Suspender Middle Row
Description
The suspender middle row is a TRX inverted row variation that emphasizes the middle back. The pulling path is to the lower chest with elbows tucked closer to the body. The position targets the rhomboids and middle traps more directly than the standard inverted row.
Muscle Group
Equipment Required
Suspender Middle Row Instructions
- Adjust suspension straps to about waist height.
- Grip the handles with palms facing each other (neutral grip).
- Walk your feet forward until you are leaning back.
- Position your body in a straight line.
- Brace your core and squeeze your glutes.
- Pull your body up to the handles, bringing them to your lower chest.
- Keep elbows tucked closer to the body during the pull.
- Squeeze the shoulder blades together hard, then lower with control.
Suspender Middle Row Form & Visual
Suspender Middle Row Benefits
- Targets middle back and rhomboids
- Builds back strength with bodyweight
- Strong rhomboid engagement
- No weights required
- Different stimulus than standard inverted row
- Useful for posture work
Suspender Middle Row Muscles Worked
- Rhomboids
- Trapezius (middle)
- Posterior deltoid
- Latissimus dorsi
Suspender Middle Row Variations & Alternatives
- TRX Row
- Inverted Row
- Bent Over Row
- Cable Row
