Suspended Row
Expert Advice
Keep your body in a straight line from head to heels, and pull with your back muscles, not just your arms.
How-to-do Steps
- Grip the suspension handles with your palms facing each other and lean back, extending your arms fully.
- Pull your chest towards the handles by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Track Suspended Row in FitAI
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Muscles Worked
Suspended Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps25%
Secondary
Biceps8%
Forearms8%
Chest9%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Suspended Row work?
Suspended Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspended Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspended Row suitable for beginners?
Suspended Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
