Suspended Row
The Suspended Row primarily targets your Middle Back, with support from Biceps, Lats. It is best suited to beginner lifters.
Beginner level · Equipment: Other · Compound · Pull
Primary muscles: Middle Back Secondary muscles: Biceps, Lats
How to perform Suspended Row
- Step 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.
- Step 2. Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
- Step 3. At the completion of the motion pause, and then return to the starting position.
Frequently asked questions
How do I adjust the difficulty of the suspended row?
Resistance is modified by changing your foot position relative to the anchor point. Move your feet forward to increase the body angle for more challenge, or step back to make the movement easier.
What are the primary muscles targeted during this exercise?
The suspended row primarily targets the latissimus dorsi, rhomboids, and traps. It also heavily engages the rear deltoids and core stabilizers to maintain a rigid plank position.
What is a common form mistake to avoid during the pull?
Avoid shrugging your shoulders toward your ears or allowing your hips to sag. Keep your shoulders depressed and maintain a straight line from your head to your heels throughout the set.
How should a beginner approach this movement?
Beginners should start with a high incline where the torso is more upright to master the pulling mechanics. Focus on squeezing the shoulder blades together before pulling with the arms.
What is the recommended set and rep range for hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions with a controlled tempo. Ensure you reach near-failure by adjusting your foot position to maintain high mechanical tension.
Sample sets & reps for Suspended Row
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Middle Back exercises
- Alternating Kettlebell Row — kettlebell
- Alternating Renegade Row — kettlebell
- Bent Over Barbell Row — barbell
- Bent Over One-Arm Long Bar Row — barbell
- Bent Over Two-Arm Long Bar Row — barbell
See all Middle Back exercises →
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