PlanWorkouts

Exercise 0808 · REF 4OaumBr

Suspended Row exercise animation

Suspended Row

Category
Back
Equipment
Body Weight
Target
Upper Back

Rowing your own bodyweight from suspension straps lets you adjust difficulty simply by changing your body angle — more horizontal is harder, more upright is easier — which makes it one of the more scalable back exercises without changing any weight. It's a practical option for anyone without access to a cable machine or barbell. Keep the body in a straight line through the pull; sagging hips turn it into an easier row than intended.

How to Do the Suspended Row

  1. Set up a suspension trainer at an appropriate height.
  2. Stand facing the anchor point with your feet shoulder-width apart.
  3. Hold the handles with an overhand grip, palms facing each other.
  4. Lean back, keeping your body straight and your heels on the ground.
  5. Pull your chest towards the handles, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Suspended Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Suspended Row work?
The Suspended Row primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Suspended Row?
The Suspended Row is done with no equipment — just body weight.
What's a good alternative to the Suspended Row?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.