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Suspension Trainer Single-Arm Row
A unilateral horizontal pull performed on a suspension trainer targeting the lats, upper back, and rear delts to build strength and anti-rotational core stability.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back, Abs, Obliques
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 MapLats
9/10Teres Major
Traps
8/10Mid Traps, Upper Traps
Shoulders
7/10Rear Delts
Biceps
6/10Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Grasp one handle with one hand and stand facing the anchor point, leaning back to create a diagonal body line with feet shoulder-width apart.
- Brace your core and glutes to maintain a rigid plank position.
- Retract the working shoulder blade and pull your chest toward the handle.
- Keep the elbow close to the ribs and prevent the torso from rotating.
- Pause briefly at the top with the hand near the ribcage.
- Lower the body slowly to full arm extension without twisting.
Coaching Tips
Form Cues
- Resist rotation
- Square the shoulders
- Elbow to hip
- Glutes squeezed
- Ribs down
Breathing
Exhale as you pull yourself up, inhale as you lower back to the starting position.
Tempo
3-1-1
Range of Motion
From full arm extension at the bottom to the hand touching the ribs at the top.
Safety
Safety Notes
- Ensure the anchor point is secure before starting
- Adjust foot position to manage difficulty
- Stop if you feel sharp shoulder pain
Spotting
Not recommended; adjust foot placement to self-spot or reduce load.
Common Mistakes
- Twisting the torso
- Sagging hips
- Shrugging shoulders
- Pulling with biceps only
- Flaring elbow out
When to Avoid
- Acute shoulder impingement
- Lower back instability
Flexibility Needed
- Shoulder flexion for grip
- Hip mobility for stance
Build Up First
- Basic horizontal row technique
- Core bracing competency
Also known as
Single Arm TRX Row, One Arm Suspension Row, Unilateral Suspension Row, Single Arm Ring Row
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