Suspender Wide Grip Inverted Row
Strengthen your entire back, shoulders, and arms with the Suspender Wide Grip Inverted Row.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Suspender Wide Grip Inverted Row
Suspended Row
Back · Infraspinatus · Body weight
Inverted Wide Row
Back · Latissimus Dorsi · Body weight
Inverted Underhand Grip Row between Chairs
Back · Infraspinatus · Body weight
Elevanted Inverted Underhand Grip Row between 3 Chairs
Back · Infraspinatus · Body weight
Description
This exercise works your upper body by pulling yourself up while keeping a wide grip on the suspenders. It mainly targets your back, shoulders and arms.
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How to do Suspender Wide Grip Inverted Row
- 01Setup
Adjust suspension straps so the handles are at approximately hip height. Lie on your back directly underneath the anchor point, aligning your chest below the handles.
- 02Setup
Grasp the handles with a wide pronated (overhand) grip, significantly wider than shoulder-width. Allow your body to hang with arms fully extended and heels on the floor, maintaining a straight line from head to heels.
- 03
Engage your core and glutes to maintain a rigid body plank. Exhale as you pull your chest up towards the handles, leading with your sternum and squeezing your shoulder blades together.
- 04
Continue pulling until your chest is close to or touches the handles, ensuring your elbows flare out wide, perpendicular to your torso.
- 05
Inhale as you slowly and with control lower your body back to the starting position, allowing your arms to fully extend while keeping tension in your back muscles.
Tips
- Focus on initiating the pull by retracting your shoulder blades, rather than just pulling with your arms, to maximize back muscle engagement.
- Control the eccentric (lowering) phase of the movement by taking 2-3 seconds to descend; this builds strength and muscle more effectively.
- To increase difficulty, walk your feet further away from the anchor point or elevate your feet on a bench. To decrease, walk them closer to the anchor.
- Maintain a neutral head and neck position throughout the movement, keeping your gaze fixed on a point directly above you to avoid strain.
Common mistakes
- Sagging hips indicates a lack of core engagement; keep your body in a rigid plank from head to heels by squeezing your glutes and abs throughout the movement.
- Using too much arm and not enough back reduces the exercise's effectiveness; focus on driving your elbows wide and squeezing your shoulder blades together to activate your lats.
- Shortening the range of motion by not pulling your chest fully to the handles or not fully extending your arms limits muscle activation; ensure a full, controlled range of motion for maximum benefit.
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Get Ellim — FreeQuestions
What muscles does Suspender Wide Grip Inverted Row work?
Suspender Wide Grip Inverted Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior.
Is Suspender Wide Grip Inverted Row good for beginners?
Suspender Wide Grip Inverted 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 Wide Grip Inverted Row?
You need Suspension to perform Suspender Wide Grip Inverted 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 Wide Grip Inverted Row?
Focus on initiating the pull by retracting your shoulder blades, rather than just pulling with your arms, to maximize back muscle engagement. Control the eccentric (lowering) phase of the movement by taking 2-3 seconds to descend; this builds strength and muscle more effectively. To increase difficulty, walk your feet further away from the anchor point or elevate your feet on a bench. To decrease, walk them closer to the anchor. Maintain a neutral head and neck position throughout the movement, keeping your gaze fixed on a point directly above you to avoid strain.
What are common mistakes when doing Suspender Wide Grip Inverted Row?
Sagging hips indicates a lack of core engagement; keep your body in a rigid plank from head to heels by squeezing your glutes and abs throughout the movement. Using too much arm and not enough back reduces the exercise's effectiveness; focus on driving your elbows wide and squeezing your shoulder blades together to activate your lats. Shortening the range of motion by not pulling your chest fully to the handles or not fully extending your arms limits muscle activation; ensure a full, controlled range of motion for maximum benefit.
Related exercises
Bodyweight Standing Close-grip Row
Back · Infraspinatus · Body weight
Bodyweight Standing Close-grip One Arm Row
Back · Infraspinatus · Body weight
Ring High Row
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Inverted Row with Straps
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store