Suspended Row
Muscles worked
Instructions
- 1Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
- 2Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
- 3At the completion of the motion pause, and then return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Suspended Row
The suspended row, performed with TRX-style straps, involves pulling the body toward suspended handles while keeping the body angled and braced, with bodyweight providing the resistance. It's a great alternative to a free-weight row when only suspension straps are available, and the intensity is easily adjusted by changing the body angle: the closer to horizontal, the harder the exercise becomes. It's an accessible movement for beginners, with a smooth progression curve by adjusting the lean angle.
check_circleBenefits
- check_circleEasily adapts to your level by adjusting the body angle
- check_circleStrengthens the mid-back and lats without heavy equipment
- check_circleBuilds core bracing through keeping the body aligned during the pull
- check_circleBeginner-friendly exercise with an easy progression path
lightbulbExecution tips
- lightbulbAdjust the body angle to find a suitable difficulty level
- lightbulbKeep the body perfectly braced, like a plank, from start to finish
- lightbulbRetract the shoulder blades before flexing the elbows to properly engage the back
- lightbulbPause briefly at the top to maximize the contraction
warningCommon mistakes
- warningLetting the hips sag instead of keeping the body aligned
- warningPulling only with the arms without retracting the shoulder blades
- warningChoosing too easy an angle that no longer stimulates the back enough
- warningRushing the movement without pausing at the top
helpFrequently asked questions
How do I make the suspended row harder?expand_more
Move your feet closer to the strap anchor point to get closer to horizontal, which increases the relative load on your back.
Can this exercise replace the barbell row?expand_more
It can complement or temporarily replace it if you don't have access to a barbell, but the barbell row allows for heavier loading over time.
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