Suspension Row

Type: Compound Muscle: Upper Back Equipment: None

A bodyweight pulling exercise that strengthens the back, arms, and core.

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+Adjustable difficulty through body angle
+Builds upper-back pulling strength
–Grip can limit longer sets
–Harder angles require strong body control

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Hold the suspension handles with palms facing each other
Walk your feet forward and lean back with arms straight
Keep your body in one straight line from head to heels
Brace your core and keep your shoulders down
Pull your chest toward the handles by driving your elbows back
Squeeze your shoulder blades together at the top
Slowly straighten your arms to return to the start
Make it easier by standing more upright; harder by leaning back more