Suspended Row
The Suspended Row is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.
How to Suspended Row
- 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.
- 2
Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
- 3
At the completion of the motion pause, and then return to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Suspended Row work?
The Suspended Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.
Is the Suspended Row good for beginners?
Yes, the Suspended Row is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Suspended Row?
You need other to perform the Suspended Row. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.