Suspended row

The suspended row is a bodyweight pulling exercise that focuses on the muscles of the middle and upper back, as well as the biceps. It can be trained in traditional muscle-building rep ranges or for higher reps. It can also work as part of a dynamic warm-up for a pressing or pulling-focused workout.


  1. Strengthens the lats (latissimus dorsi), biceps, rear delts, and rhomboids
  2. Safer to do for high reps than many free-weight row variations
  3. Easy to alter the angle to make the movement more or less difficult
  4. Can add pauses or control tempo to make more difficult
  5. Allows natural rotation of the hands unlike when using a barbell

Suspended row Images


Suspended row Instructions

Suspended row muscle diagram
  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.