Suspended Row
How to do the Suspended Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats
Other
How to do the Suspended Row
- 1
Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
- 2
Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
- 3
At the completion of the motion pause, and then return to the starting position.
Log it, see it on your body.
Every Suspended Row set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Suspended Row fits
The Suspended Row shows up in training built around a specific goal. See how it fits:
More mid back exercises
Suspended Row: common questions
What muscles does the Suspended Row work?
The Suspended Row primarily works the Mid Back. It also recruits the Biceps and Lats as supporting muscles.
Is the Suspended Row suitable for beginners?
Yes. The Suspended Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Suspended Row a compound or isolation exercise?
The Suspended Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Suspended Row with correct form?
Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Suspended Row sets, free.
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