Suspended Row
Suspended Row is a strength – inclined bodyweight pull exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength – inclined bodyweight pull
Exercise technique
- Strap height
Adjust the straps to about chest height at equal lengths.
- Grip
Grasp each handle and lean back.
- Line
With arms extended, align your head, torso and heels.
- Pull
Bend your elbows to bring your chest toward your hands.
- Shoulder blades
As you rise, move your shoulder blades back and toward each other.
- Pause
Keep the straps taut at the top.
- Lower
Let your shoulder blades glide forward under control as your arms extend.
Key technique points
- Use retraction during the pull.
- Control protraction during the return.
- Keep your hips in the same line.
- Do not extend your neck forward past your chest.
- Align your hands with your wrists.
- Adjust difficulty through foot distance.
Common mistakes
Spreading the shoulder blades during the pull
Do not push your shoulders forward instead of bringing your shoulder blades together as your chest rises.
Sagging the hips
Do not break your body line through your lower back.
Loosening the straps
Do not unload the resistance line at the top.
Pulling through the wrists
Do not finish the pull by bending your hands.
Sliding the foot
Do not change your support angle uncontrollably during the pull.
Dropping quickly
Do not expose your shoulders to a sudden tug while lowering.
Frequently asked questions
Suspended Row: why is “Spreading the shoulder blades during the pull” a mistake?
Do not push your shoulders forward instead of bringing your shoulder blades together as your chest rises.
Suspended Row: why is “Sagging the hips” a mistake?
Do not break your body line through your lower back.
Suspended Row: why is “Loosening the straps” a mistake?
Do not unload the resistance line at the top.
Suspended Row: why is “Pulling through the wrists” a mistake?
Do not finish the pull by bending your hands.
Suspended Row: why is “Sliding the foot” a mistake?
Do not change your support angle uncontrollably during the pull.
Suspended Row: why is “Dropping quickly” a mistake?
Do not expose your shoulders to a sudden tug while lowering.
What should I focus on when doing Suspended Row?
Use retraction during the pull. Control protraction during the return. Keep your hips in the same line. Do not extend your neck forward past your chest. Align your hands with your wrists. Adjust difficulty through foot distance.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.