Suspender Row
Master the Suspender Row to build a strong, defined back and powerful biceps. This bodyweight exercise enhances posture, grip strength, and upper body
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Suspender Row
Description
A strength training exercise that targets the back and arm muscles. The individual pulls himself upward while keeping his body straight.
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How to do Suspender Row
- 01Setup
Adjust suspension straps so the handles are at chest height when standing upright. Grab a handle in each hand with an overhand grip, palms facing each other.
- 02Setup
Lean back, extending your arms fully, until your body is straight from head to heels. Your feet should be shoulder-width apart, and your body should form a rigid plank.
- 03
Engage your core and glutes to maintain a rigid plank position. Initiate the pull by retracting your shoulder blades, then bending your elbows to pull your chest towards your hands.
- 04
Continue pulling until your chest is in line with your hands or slightly past them, squeezing your shoulder blades together at the top. Keep your elbows close to your body throughout the movement.
- 05
Slowly and with control, extend your arms to lower your body back to the starting position, resisting the urge to let gravity take over. Ensure your body remains straight from head to heels.
Tips
- Adjust your foot placement: Moving your feet closer to the anchor point increases the exercise difficulty, while moving them further away decreases it.
- Focus on scapular retraction: Initiate the movement by pulling your shoulder blades back and down before bending your elbows to maximize back muscle engagement.
- Maintain a rigid plank: Keep your core tight and glutes squeezed throughout the entire movement to prevent sagging hips or arching the lower back.
- Control the eccentric phase: Slowly lower yourself back to the starting position over 2-3 seconds to maximize muscle time under tension and build strength.
Common mistakes
- Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and bracing your core throughout the set.
- Letting your elbows flare straight out to the sides reduces back activation; fix this by keeping your elbows tucked closer to your torso as you pull.
- Jerking or swinging your body to pull yourself up reduces muscle work; fix this by performing the movement slowly and with control, focusing on a smooth muscle contraction.
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Is Suspender Row good for beginners?
Suspender Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Suspender Row?
You need Suspension to perform Suspender Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Suspender Row?
Adjust your foot placement: Moving your feet closer to the anchor point increases the exercise difficulty, while moving them further away decreases it. Focus on scapular retraction: Initiate the movement by pulling your shoulder blades back and down before bending your elbows to maximize back muscle engagement. Maintain a rigid plank: Keep your core tight and glutes squeezed throughout the entire movement to prevent sagging hips or arching the lower back. Control the eccentric phase: Slowly lower yourself back to the starting position over 2-3 seconds to maximize muscle time under tension and build strength.
What are common mistakes when doing Suspender Row?
Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and bracing your core throughout the set. Letting your elbows flare straight out to the sides reduces back activation; fix this by keeping your elbows tucked closer to your torso as you pull. Jerking or swinging your body to pull yourself up reduces muscle work; fix this by performing the movement slowly and with control, focusing on a smooth muscle contraction.
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store