Skol & HatiJoin the waitlist

Suspended Row

Mid backOtherBeginnerCompound
Suspended Row — start position
Start
Suspended Row — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryBiceps, Lats

How to do it

  1. 01

    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. 02

    Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.

  3. 03

    At the completion of the motion pause, and then return to the starting position.

In the app

Suspended Row appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

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

With barbell
With bodyweight
With dumbbell
With cable
With kettlebell

More mid back exercises

All mid back exercises ›