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Suspension Middle Row

Suspension Middle Row

The Suspension Middle Row is a highly effective exercise that targets the muscles of the upper back, specifically the rhomboids, trapezius, and rear deltoids. This exercise is performed using a suspension trainer, such as TRX or gymnastic rings, which allows for a wide range of motion and engages the stabilizer muscles. Adding the Suspension Middle Row to your workout routine can help improve posture, increase upper body strength, and enhance overall muscular development. During the exercise, you'll hold the handles of the suspension trainer with an overhand grip, keeping your body in a slight diagonal position and your arms fully extended. As you engage your core for stability, you'll retract your shoulder blades, pulling your body towards the handles until your elbows are parallel to your sides. Maintaining a controlled movement, you'll then slowly return to the starting position, allowing your arms to extend fully. To maximize the benefits of the Suspension Middle Row, it's essential to focus on proper form and technique. Keep your body in a straight line from head to heels, avoiding excessive swinging or sagging. Engage your core throughout the exercise to stabilize your body and protect your lower back. Also, remember to control the movement both during the pulling and releasing phases to optimize muscle activation and minimize the risk of injury. Including the Suspension Middle Row in your workout routine, along with other compound exercises like pull-ups and bent-over rows, can help create a balanced and functional upper body. Remember to start with a weight or resistance level that challenges you but still allows for good form. Gradually increase the difficulty as you become stronger and more proficient with the exercise. Enjoy the benefits of a strong, sculpted, and well-developed upper back with the Suspension Middle Row!


  • Start by adjusting the suspension trainer to chest height.
  • Stand facing the anchor point with feet shoulder-width apart.
  • Grasp the handles with an overhand grip.
  • Walk backward to create tension on the straps.
  • Keep your body straight, engage your core, and lean back slightly.
  • Pull your shoulder blades together while bending your elbows to pull your chest towards the handles.
  • Pause for a moment at the top of the movement, squeezing your back muscles.
  • Slowly return to the starting position, maintaining control throughout the motion.
  • Repeat for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Focus on engaging your back muscles throughout the exercise.
  • Maintain a straight and stable body position with your core engaged.
  • Gradually increase the difficulty by adjusting the angle of your body and feet positioning.
  • Keep your shoulders relaxed and avoid shrugging them.
  • Control the movement and avoid using momentum to pull yourself up.
  • Try different grip variations like overhand, underhand, or neutral to target different areas of your back.
  • Incorporate rowing exercises into your overall training routine to improve overall upper body strength.
  • Ensure proper breathing by exhaling as you pull yourself up and inhaling as you lower your body.
  • Listen to your body and start with a comfortable difficulty level that allows you to perform the exercise with proper form.
  • Remember to stretch and cool down your back muscles after the workout.

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