Suspended Row
Trains the Rhomboids and Middle Trapezius.
- Equipment
- A suspension trainer
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Set a suspension trainer so the handles hang at about waist height.
- Take a handle in each hand, palms facing each other, and lean back with your arms straight.
- Walk your feet forward until your body is at the angle you want and set it in one line.
- Brace your stomach and squeeze your glutes so the hips stay in that line.
- Pull yourself up until your hands reach your ribs, keeping the elbows close to your sides.
- Lower under control until the arms are straight again.
Common mistakes
- Bending at the hips to make the pull shorter. The line from heels to head is the exercise; folding at the hip is how a set continues after the trunk has given out.
- Setting the feet and never moving them again. The angle is the load, and stepping the feet forward an inch is how this exercise gets harder as you get stronger.
- Letting the shoulders ride up toward the ears at the bottom. Setting them down before the pull starts is what keeps the movement in the back.
- Pulling to the chest with the elbows flared. Elbows in points the pull along the body at the lat; elbows out aims it at the middle back. Both work — the grip here suits the first.