Suspended Row
A beginner compound strength exercise that works the upper back.
Starting position
End position
How to Do Suspended Row
- 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.
- Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
- At the completion of the motion pause, and then return to the starting position.
Muscles Worked
Alternatives to Suspended Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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2
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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3
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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4
Bent Over Two-Dumbbell Row With Palms In
A beginner compound strength exercise that works the upper back, using dumbbells.
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5
Dumbbell Incline Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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6
Kneeling High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
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7
Kneeling Single-Arm High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
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8
Leverage Iso Row
A beginner compound strength exercise that works the upper back, using a machine.
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9
Lying Cambered Barbell Row
A beginner isolation strength exercise that works the upper back, using a barbell.
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10
One-Arm Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
Frequently Asked Questions
What muscles do suspended row work?
Suspended Row primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for suspended row?
The source dataset does not record equipment for suspended row. Check the instructions above before you set up.
Suspended Row: is it suitable for beginners?
Yes. Suspended Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of suspended row?
Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, Bent Over Two-Dumbbell Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my suspended row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; suspended row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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