GymPlan AISuspended Row
Suspended Row is a beginner compound exercise that mainly works your upper back, with help from your biceps and lats.
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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialSuspended Row alternatives
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What muscles does the suspended row work?
It mainly works your upper back; your biceps and lats assist.
How many sets and reps of suspended row should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the suspended row good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.