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Suspension Trainer Rear Delt Row
A suspension pulling exercise targeting the rear deltoids and upper back to build postural strength; commonly scaled by adjusting foot placement.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
9/10Mid Traps, Lower Traps
Lats
7/10Biceps
5/10Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure the suspension straps overhead. Grasp handles with an overhand or neutral grip, walk feet forward, and lean back until arms are fully extended and body forms a straight plank.
- Brace core and glutes to maintain a rigid straight line.
- Pull your chest toward the handles by driving elbows out wide and back.
- Keep elbows at shoulder height throughout the pull.
- Squeeze shoulder blades together firmly at the top.
- Lower yourself slowly to the starting position with control.
Coaching Tips
Form Cues
- Elbows high and wide
- Squeeze shoulder blades
- Body like a plank
- No hip sag
Breathing
Exhale as you pull your body up; inhale as you lower back to the starting position.
Tempo
2-1-2
Range of Motion
Start from full arm extension and pull until chest aligns with handles or elbows pass the torso.
Safety
Safety Notes
- Ensure anchor point is secure
- Keep wrists straight
- Stop if you feel sharp shoulder pain
Spotting
Not recommended; adjust foot position to self-spot or reduce difficulty.
Common Mistakes
- Dropping elbows low
- Sagging hips
- Thrusting chin forward
- Using momentum
When to Avoid
- Acute shoulder impingement
- Recent back injury
- Wrist tendonitis
Flexibility Needed
- Adequate shoulder flexion
- Thoracic spine mobility
- Ankle dorsiflexion for stability
Build Up First
- Basic plank hold
- Familiarity with rows
- Core engagement proficiency
Also known as
TRX High Row, Suspension High Row, Ring Rear Delt Row, Inverted Rear Delt Row, Suspension Face Pull
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