How to do the Suspended Row
Suspended Row is a beginner multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Suspended Row demonstration · © GymiaFit
Suspended Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Suspended Row step by step
- 1Set up a suspension trainer at an appropriate height.
- 2Stand facing the anchor point with your feet shoulder-width apart.
- 3Hold the handles with an overhand grip, palms facing each other.
- 4Lean back, keeping your body straight and your heels on the ground.
- 5Pull your chest towards the handles, squeezing your shoulder blades together.
- 6Pause for a moment at the top, then slowly lower yourself back to the starting position.
- 7Repeat for the desired number of repetitions.
Suspended Row — questions
What muscles does the Suspended Row work?
The Suspended Row primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Suspended Row?
None — the Suspended Row uses your bodyweight only, so it works at home with nothing but floor space.
Is the Suspended Row suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Suspended Row?
Bodyweight Standing Close-grip Row, Bodyweight Standing Row, Bodyweight Standing Row (with Towel) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Suspended Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.