Suspender Row
Expert Advice
Keep your body in a straight line and avoid sagging your hips to maintain proper alignment and engage the core.
How-to-do Steps
- Face the suspension anchor and grab the handles with palms facing each other.
- Lean back with your arms fully extended and feet positioned forward.
- Pull your torso up towards the handles by bending your elbows.
- Lower yourself back down with control to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Suspender 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
Shoulders30%
Lats30%
Traps10%
Secondary
Biceps10%
Forearms10%
Chest10%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Suspender Row work?
Suspender 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 Suspender Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspender Row suitable for beginners?
Suspender Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
