Suspension High Row: How-to, Tips & More
The Suspension High Row is a beginner compound exercise for your upper back. You do it with suspension trainer. It is a good fit when your goal is muscle growth.
Besides the upper back, it also works your rear delts and mid back, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Rear delts
Secondary
Mid back
Secondary
How to do the Suspension High Row
- Hold the handles with palms down and lean back with straight arms.
- Row the handles toward your face, elbows high and out.
- Squeeze your shoulder blades together.
- Lower slowly.
Suspension High Row tips
- Elbows stay at shoulder height.
Sets and reps
Most lifters do well with 6 to 15 reps per set, and 6 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Suspension trainer
Type
Compound
Suspension High Row alternatives
Band Pull Apart
Upper back
Barbell Row
Upper back
Chest Supported T-Bar Row
Upper back
High Row Machine
Upper back
More upper back exercises
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Elbow Lift
Chair
Inverted Row
Pull up bar
Frequently asked questions
What muscles does the Suspension High Row work?
The Suspension High Row mainly works your upper back, with help from your rear delts and mid back.
How many sets and reps should I do?
A good starting point is 6 to 15 reps per set, and many lifters get the best results between 6 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Suspension High Row good for beginners?
Yes. The Suspension High Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Suspension High Row?
You need suspension trainer.
Add Suspension High Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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