Suspension Inverted Row

Suspension Inverted Row

The Suspension Inverted Row is a highly effective upper body exercise that targets the muscles in your back, biceps, and shoulders. It is a challenging variation of the traditional inverted row, as it adds an element of instability by utilizing suspension straps or TRX bands. This exercise primarily works the muscles responsible for pulling movements, helping to improve your posture, strengthen your back, and increase overall upper body strength. One of the great benefits of the Suspension Inverted Row is that it can be easily modified to accommodate different fitness levels. If you're a beginner, you can adjust the intensity by positioning yourself at a shallower angle, making it easier to perform. As you progress and get stronger, you can increase the difficulty by positioning yourself at a steeper angle, increasing the amount of bodyweight you have to lift. Incorporating the Suspension Inverted Row into your workout routine can also help with building core stability. Since the exercise requires you to engage your core muscles to maintain a straight body position, it can contribute to developing a strong and stable midsection. Additionally, this exercise can be a great alternative to pull-ups for those who may struggle with the initial upper body strength required to perform traditional pull-ups. Remember that proper form and technique are essential when performing the Suspension Inverted Row, as it can help prevent injuries and maximize the benefits of the exercise. Always start with a warm-up to prepare your muscles and joints, and ensure that your body remains in a straight line throughout the movement. By incorporating this exercise into your routine, you can help build a well-rounded, strong upper body while improving your overall fitness.


  • Start by setting up a suspension trainer by attaching it to a stable overhead anchor point at about waist height.
  • Stand facing the anchor point and hold the handles with an overhand grip.
  • Walk your feet forward, leaning back slightly so that your body is at an angle to the floor.
  • Keep your body straight, with your heels on the ground and your arms fully extended.
  • Engage your back and core muscles to pull your chest up towards the handles.
  • Squeeze your shoulder blades together at the top of the movement.
  • Pause for a moment, then slowly lower yourself back to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Warm up properly before attempting the exercise to prevent injury.
  • Engage your core muscles throughout the movement to maintain a stable position.
  • Focus on maintaining a straight line from your head to your heels to ensure proper form.
  • Gradually increase the difficulty by adjusting the height of the suspension straps or adding resistance.
  • Control the movement during both the lowering and raising phases to maximize muscle activation.
  • Vary your grip width (narrow, wide, neutral) to target different muscle groups.
  • Don't forget to breathe! Inhale on the way down and exhale on the way up.
  • Listen to your body and take rest days as needed to avoid overtraining.
  • Proper nutrition and hydration are crucial for optimal performance and recovery.
  • Consider working with a certified trainer to ensure proper technique and personalized progression.


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