Suspension Row
A bodyweight row on a suspension trainer such as a TRX, leaning back and pulling the chest to the handles. Trains the upper back with adjustable difficulty.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Biceps
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Face the anchor holding both handles, walk the feet forward and lean back until the arms are straight and the body forms a straight line.
Brace the core and glutes.
Pull the handles to the sides of the chest, driving the elbows back.
Squeeze the shoulder blades at the top.
Lower slowly until the arms are straight.
Breathing: Exhale on the row, inhale on the return.
Coaching tips
Straight line head to heels
Elbows past the ribs
Steeper angle = harder
Common mistakes
Hips piking or sagging
Letting the straps rub the arms
Shrugging
Safety notes
Confirm the anchor is secure before leaning back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.