Suspension Rear Delt Row

Suspension Rear Delt Row

The Suspension Rear Delt Row is a fantastic exercise that targets the muscles in your upper back, specifically the rear deltoids or delts. This exercise is great for improving posture, strengthening the upper back, and enhancing overall upper body strength and stability. Using a suspension trainer, such as TRX or gymnastic rings, you'll begin by setting up the equipment at chest height and gripping the handles with a neutral grip. Step back, leaning your body weight forward while keeping your arms fully extended. Your body should form a diagonal line from your head to your heels. To initiate the movement, squeeze your shoulder blades together and pull your chest towards the handles. Keep your elbows close to your body and focus on engaging the muscles in your upper back as you bring your body towards the handles. Pause for a brief moment at the top of the movement before slowly returning to the starting position with control. Ensure that your body stays aligned throughout the exercise, avoiding excessive swinging or arching of the back. You can adjust the difficulty of this exercise by adjusting the angle of your body. The further you walk your feet towards the anchor point, the more challenging it becomes. Incorporating the Suspension Rear Delt Row into your workout routine can help strengthen the posterior chain, improve shoulder stability, and enhance your overall upper body aesthetics. Remember, proper form and control are key, so focus on performing the exercise with precision and avoid using momentum. Add this exercise to your repertoire for a well-rounded upper body workout!


  • Attach suspension straps to an anchor point above your head.
  • Hold onto the handles with an overhand grip.
  • Walk your feet forward, leaning back slightly, until your body is at about a 45-degree angle to the floor.
  • Keep your arms straight in front of you, with your hands directly below your shoulders.
  • Engage your core and squeeze your shoulder blades together as you pull your body up towards the handles, leading with your elbows.
  • Continue pulling until your hands are beside your ribs and your elbows are pointing straight back.
  • Pause for a moment in the fully contracted position, focusing on squeezing your rear deltoids and upper back muscles.
  • Slowly lower your body back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your rear deltoids throughout the movement.
  • Maintain a neutral spine throughout the exercise to avoid unnecessary strain on the back.
  • Keep your shoulders relaxed and away from your ears to prevent tension in the upper traps.
  • Control the movement both on the way up and on the way down to fully activate the muscles.
  • Start with lighter resistance and gradually increase the intensity as you gain strength.
  • Ensure proper form by setting up the suspension straps at an appropriate height and adjusting them as necessary.
  • Vary your hand grip by using an overhand, underhand, or neutral grip to target different areas of the rear delts.
  • Incorporate pauses at the top of the movement to increase time under tension and enhance muscle activation.
  • Don't forget to breathe! Inhale during the eccentric phase and exhale during the concentric phase of the exercise.
  • Include other exercises that target the rear delts, such as bent-over dumbbell rows or reverse flyes, to further develop this muscle group.


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