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Suspended Row

Suspended Row

The Suspended Row is a highly effective exercise that targets your back, shoulders, and arms. It is a versatile exercise that can be performed using various equipment like suspension trainers or TRX straps. This exercise focuses on improving your upper body strength, posture, and stability. During the Suspended Row, you'll be working against your bodyweight while suspended in a horizontal position. By pulling your body upward, you engage your back muscles, including the rhomboids, lats, and traps. This helps to develop a strong and defined back. Additionally, your biceps and shoulders work as secondary muscles to assist in the movement. One of the great benefits of the Suspended Row is that it allows you to adjust the difficulty level based on your fitness level. By changing your body angle or foot positioning, you can increase or decrease the intensity of the exercise. This makes it suitable for beginners and advanced fitness enthusiasts alike. To make the most out of your Suspended Row, focus on maintaining proper form throughout the movement. Keep your core engaged, shoulder blades squeezed together, and elbows close to your sides. This will help you maximize the muscular activation and minimize the risk of injury. Incorporating the Suspended Row into your workout routine can assist you in developing a strong and well-rounded upper body. Remember to gradually increase the intensity and always listen to your body. Happy rowing!


  • Begin by securing a suspension trainer to an anchor point, such as a sturdy door frame or bar.
  • Stand facing the anchor point and grab the handles with an overhand grip.
  • Lean back, walking your feet forward until your body is at an angle, and your arms are fully extended.
  • Engage your core and pull your chest up towards the handles, squeezing your shoulder blades together.
  • Pause for a moment at the top of the movement before slowly lowering yourself back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise.
  • Engage your core muscles to stabilize the body.
  • Keep your shoulder blades pulled back and down.
  • Grip the handles with an overhand grip, ensuring your wrists are straight.
  • Initiate the movement by squeezing your shoulder blades together.
  • Pull your chest towards the handles, keeping your elbows close to your body.
  • Control the movement on the way back to the starting position.
  • Progress by increasing the difficulty level, such as by elevating your feet or adding a weighted vest.
  • Ensure proper breathing techniques, exhaling during the pulling phase and inhaling during the return phase.
  • Listen to your body and modify the exercise as needed to prevent any pain or discomfort.

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