Suspended Row

Mid backOtherBeginnerCompound

Suspended Row — start position — START

Suspended Row — finish position — FINISH

How to do it

01Suspend 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.
02Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
03At the completion of the motion pause, and then return to the starting position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With barbell

Bent Over Barbell Row Reverse Grip Bent-Over Rows T-Bar Row with Handle Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row

With bodyweight

With dumbbell

One-Arm Dumbbell Row

With cable

Seated Cable Rows

With kettlebell

Alternating Renegade Row

Put it in a program.

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