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All exercises

Suspended row

Intermediate

Suspended row is a compound bodyweight exercise for the upper back, also working the biceps and front delts.

What it works

Primary muscle

Upper back

Also works

BicepsFront delts

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Set up a suspension trainer at an appropriate height.
  2. 2Stand facing the anchor point with your feet shoulder-width apart.
  3. 3Hold the handles with an overhand grip, palms facing each other.
  4. 4Lean back, keeping your body straight and your heels on the ground.
  5. 5Pull your chest towards the handles, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top, then slowly lower yourself back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell incline rowDumbbell
  • Dumbbell lying rear delt rowDumbbell
  • Dumbbell reverse grip incline bench one arm rowDumbbell
  • Cable high row (kneeling)Cable
  • Cable standing twist row (v-bar)Cable
  • Bodyweight squatting rowBodyweight

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
  • Band one arm twisting seated rowResistance band
  • Dumbbell reverse grip incline bench one arm rowDumbbell
  • Cable one arm straight back high row (kneeling)Cable
Logged today · 1 min restSuspended row

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