Suspended Row

Description

How to do Suspended Row

1. 01
   Setup

   Adjust the suspension straps so the handles are at approximately hip height, allowing enough space for your body to fully extend.

2. 02
   Setup

   Grab the handles with an overhand or neutral grip, palms facing each other, and walk your feet forward until your body forms a straight line from head to heels.

3. 03
   Setup

   Brace your core and engage your glutes, ensuring your body remains rigid with no sagging in the hips or arching in the lower back.

4. 04

   Initiate the pull by squeezing your shoulder blades together and driving your elbows down and back, pulling your chest towards your hands.

5. 05

   Pause briefly when your chest is close to the handles, maintaining a straight body line and an engaged core.

6. 06

   Slowly lower yourself back to the starting position with control, fully extending your arms while keeping tension in your back and core.

Tips

• Vary the difficulty by adjusting your body angle; the more horizontal your body is to the floor, the greater the resistance and challenge.
• Maintain consistent core engagement throughout the entire movement to prevent your hips from sagging and ensure a rigid, straight body line.
• Focus on initiating the pull by actively retracting your shoulder blades before bending your elbows to maximize engagement of the back muscles.
• Emphasize the controlled lowering (eccentric) phase of the movement to build greater strength and improve muscle endurance more effectively.

Common mistakes

• Avoid letting your hips sag towards the floor by actively engaging your glutes and core throughout the entire movement, keeping your body in a straight line.
• Prevent using momentum or swinging your body to complete the repetition by performing the exercise with a slow, controlled tempo on both the pull and lower.
• Keep your elbows relatively close to your torso during the pull to better target your latissimus dorsi and reduce unnecessary strain on your shoulders.