Suspended Row

What is Suspended Row? A suspended row is a compound exercise that targets the muscles in the back, arms, and core. It is performed using suspension straps or a suspension trainer, such as TRX, to leverage body weight against gravity.

Tutorial

1. Adjust the suspension straps to an appropriate length.
2. Stand facing the anchor point with your body at an angle to the floor.
3. Hold onto the handles with an overhand grip, arms extended, and body leaning back.
4. Keep your core engaged and body in a straight line from head to heels.
5. Pull your chest towards your hands by bending your elbows and squeezing your shoulder blades together.
6. Lower yourself back to the starting position in a controlled manner.

Common Mistakes

• Arching the lower back excessively.

• Using momentum to complete the movement. - Allowing the shoulders to hunch up towards the ears.

• Not engaging the core, leading to swinging or instability. - Pulling with the arms instead of initiating the movement from the back muscles.

Tips for Better Results

• Focus on maintaining proper form throughout the exercise.

• Control the movement both on the way up and on the way down. - Keep the core tight to stabilize the body.

• Adjust the angle of your body to increase or decrease the difficulty. - Breathe out as you pull yourself up and breathe in as you lower yourself down.

Muscles Worked

• Latissimus dorsi (lats) - Rhomboids - Trapezius - Biceps - Forearms - Core muscles