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.
More mid back exercises
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