Suspension Row
Suspension Row is a strength – suspended horizontal pull exercise involving Rhomboids and middle trapezius, Latissimus dorsi. 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, Latissimus dorsi
- Secondary muscles
- Biceps brachii, Posterior deltoid, Transversus abdominis
- Exercise type
- Strength – suspended horizontal pull
Exercise technique
- Straps
Adjust both straps to equal lengths on a secure anchor.
- Grip
Hold the handles, plant your heels and lean backward.
- Alignment
Form a straight line from head to heels and engage your glutes.
- Pull
Drive your elbows backward to bring your chest toward your hands.
- Top
Keep the straps taut as your shoulder blades draw together.
- Lower
Slowly straighten your elbows while maintaining your body line.
- Adjust
If you lose pulling control, step your feet back to take a more upright position.
Key technique points
- Make the straps equal in length.
- Keep the handles aligned with your wrists.
- Place your feet on a nonslip surface.
- Raise your hips together with your chest.
- Do not create slack in the straps.
- Do not jut your chin forward.
Common mistakes
Folding at the hips
Do not leave your pelvis low as you pull your chest upward and break your body line.
Letting the straps go slack
Do not bring your hands so close at the top that you unload the straps.
Bending the wrists
Do not curl your wrists inward to reach the handles.
Sliding the feet
Do not change your heel support uncontrollably during the pull.
Rolling the shoulders forward
Do not force your elbows backward without lifting your chest and let your shoulders fall forward.
Starting too horizontally
Do not choose an angle at which you cannot complete a full repetition without swinging.
Frequently asked questions
Suspension Row: why is “Folding at the hips” a mistake?
Do not leave your pelvis low as you pull your chest upward and break your body line.
Suspension Row: why is “Letting the straps go slack” a mistake?
Do not bring your hands so close at the top that you unload the straps.
Suspension Row: why is “Bending the wrists” a mistake?
Do not curl your wrists inward to reach the handles.
Suspension Row: why is “Sliding the feet” a mistake?
Do not change your heel support uncontrollably during the pull.
Suspension Row: why is “Rolling the shoulders forward” a mistake?
Do not force your elbows backward without lifting your chest and let your shoulders fall forward.
Suspension Row: why is “Starting too horizontally” a mistake?
Do not choose an angle at which you cannot complete a full repetition without swinging.
What should I focus on when doing Suspension Row?
Make the straps equal in length. Keep the handles aligned with your wrists. Place your feet on a nonslip surface. Raise your hips together with your chest. Do not create slack in the straps. Do not jut your chin forward.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.