TETSUSuspended Row
The Suspended Row is a bodyweight exercise that primarily targets the upper back, with the biceps and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
upper backback
bicepsshoulders
body weight
How to do the Suspended Row
- Set up a suspension trainer at an appropriate height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the handles with an overhand grip, palms facing each other.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Suspended Row work?
The Suspended Row primarily targets the upper back. The biceps and shoulders work as supporting muscles.
What equipment do I need for the Suspended Row?
None. The Suspended Row uses your body weight only, so you can do it anywhere.
How many sets and reps of the Suspended Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Suspended Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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