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Suspension Row

Suspension Row

The Suspension Row is a fantastic exercise that targets your back muscles, specifically the muscles of your upper and mid-back, as well as your biceps and shoulders. This exercise is commonly performed using a TRX or suspension trainer, which consists of two handles suspended from straps. The adjustable nature of the suspension trainer allows you to modify the intensity of the exercise to suit your fitness level. The Suspension Row is a great exercise choice because it helps improve your posture by strengthening the muscles responsible for pulling your shoulders back and down. By targeting these muscles, the exercise promotes proper alignment of the spine, which can alleviate neck and shoulder pain caused by poor posture. Including the Suspension Row in your workout routine can also enhance your overall upper body strength and stability. As you pull your body weight towards the handles, you engage and activate your back muscles, while simultaneously challenging your biceps and shoulders. This exercise offers a unique advantage by also working on your core muscles, as they stabilize your body throughout the movement. By regularly incorporating the Suspension Row into your fitness routine, you can expect to see improvements in your upper body strength, posture, and stability. Remember to always maintain proper form to maximize the benefits of this exercise and prevent any potential injuries.


  • Begin by securing a suspension trainer to a stable anchor point at chest height.
  • Stand facing the anchor point and hold onto the handles with an overhand grip.
  • Walk your feet forward until your body is at an angle, leaning back with straight arms.
  • Keep your body straight, engage your core, and retract your shoulder blades.
  • Inhale, then exhale as you pull your body towards the anchor point by bending your elbows.
  • Continue pulling until your chest is almost touching the handles, keeping your back straight.
  • Pause for a moment, then inhale as you slowly extend your arms and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to engage the correct muscles.
  • Focus on squeezing your shoulder blades together at the top of the movement.
  • Control the movement, both on the way up and on the way down, to ensure muscle activation.
  • Engage your core by keeping your abs tight and back straight.
  • Gradually increase the difficulty by adjusting the length of the suspension straps.
  • Perform the exercise in a slow and controlled manner for maximum muscle engagement.
  • Vary your hand placement to target different muscles in your back and shoulders.
  • Incorporate pauses at the top of the movement to increase time under tension.
  • Utilize a full range of motion, allowing your arms to fully extend and retract.
  • Ensure that your body remains in alignment throughout the exercise for optimal results.


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