Suspension Row: How-to, Tips & More
The Suspension Row is a intermediate compound exercise for your mid back. You do it with suspension trainer. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats, upper back and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Upper back
Secondary
Biceps
Secondary
How to do the Suspension Row
- Hold the handles and walk under the anchor with your legs straight, heels on the floor.
- Lean back with straight arms and your body in a straight line.
- Row your chest up to the handles.
- Lower slowly.
Suspension Row tips
- Put your feet on a bench to make it harder.
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 Row alternatives
Bent Knee Suspension Row
Mid back
Inverted Row
Mid back
Chest Supported Dumbbell Row
Mid back
Close Grip Cable Row
Mid back
More mid back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Chest Supported T-Bar Row
Chest supported t bar row machine
Dumbbell Bent Over Row
Dumbbells
Elbow Lift
Chair
High Row Machine
High row machine
Frequently asked questions
What muscles does the Suspension Row work?
The Suspension Row mainly works your mid back, with help from your lats, upper back and biceps.
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 Row good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Suspension Row?
You need suspension trainer.
Add Suspension Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon