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Suspension Trainer Back Row
A suspension trainer horizontal pull that targets the lats, traps, and rear delts to build upper back strength and core stability; commonly scaled by adjusting body angle.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Forearms, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Upper Traps, Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
6/10Forearms
4/10Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Secure the suspension handles overhead. Grasp handles with a neutral grip, walk feet forward, and lean back until arms are fully extended and the body forms a straight line.
- Brace core and glutes to maintain a rigid plank position.
- Retract shoulder blades and pull chest toward the handles.
- Drive elbows back close to the torso.
- Squeeze upper back muscles at the top of the movement.
- Lower body with control to full arm extension.
Coaching Tips
Form Cues
- Ribs down
- Elbows back
- Squeeze glutes
- Shoulders away from ears
- Plank body
Breathing
Exhale as you pull your chest up; inhale as you lower back to the starting position.
Tempo
2-1-1
Range of Motion
Start from full arm extension; pull until chest aligns with the handles.
Safety
Safety Notes
- Ensure anchor point is secure and can support body weight.
- Maintain traction on feet to prevent slipping.
- Stop if sharp shoulder pain occurs.
Spotting
Not recommended; adjust foot position to self-spot or regress difficulty.
Common Mistakes
- Sagging hips
- Arching lower back
- Shrugging shoulders
- Leading with chin
- Using momentum
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist tendonitis
Flexibility Needed
- Shoulder flexion to 90 degrees
- Hip extension for plank stability
Build Up First
- Basic plank hold competency
- Familiarity with horizontal pulling motion
Also known as
TRX Row, Suspension Row, Inverted Row, Ring Row, Bodyweight Row
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