Strength Training · Bodybuilding · Calisthenics
Suspension Trainer Row
The suspension trainer row is a bodyweight pulling exercise that trains your back and arms. You lean back from hanging handles and pull your chest toward them, adjusting your body angle to change the difficulty.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Adjust both straps to the same length.
- Grasp the handles with your palms facing each other while facing the anchor.
- Walk your feet toward the anchor, leaning back with straight arms until the straps are taut.
- Pull your chest toward the handles.
- Lower yourself back until your arms are straight.
Form cues
- Keep your shoulders away from your ears.
- Keep your wrists straight.
- Exhale as you pull.
Common mistakes
- Hips sagging or thrustingTighten your abs and glutes so your torso and legs move as one straight unit.
- Elbows flaring wideGuide your elbows about 30–45 degrees away from your torso.
- Jerking through the repUse a smooth pull and a slow return rather than bouncing out of the bottom.
Safety
An insecure anchor, worn strap, or slipping foot can cause a fall. Using too difficult an angle can overload your shoulders or elbows as fatigue changes your technique.
- Use an anchor rated for suspension exercise; inspect the straps and buckles before gradually testing them with your weight.
- Place your feet on a dry, nonslip surface with clear space behind you.
- Start nearly upright; lean farther back only when you can complete your target reps without losing form.
- Return to standing while holding the handles before releasing them.
If you have shoulder, elbow, or wrist pain, use a more upright angle and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Suspension Trainer
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a body angle that leaves you able to perform about two more good reps at the end of each set.