How to do the 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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
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