Suspended Row
Build a stronger back! The Suspended Row targets your back muscles using just your bodyweight and rings. Modify the angle for all fitness levels.
The Suspended Row is a compound exercise that mainly works the back, with help from the shoulders. You'll need: gymnastic rings or suspension trainer.
Required Equipment
Suspended Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Outer Lats (teres major); Rear Shoulder (Delts) (posterior deltoid)
Suspended Row Variations and Alternatives
How to do the Suspended Row
Suspended Row Instructions
Setup
Adjust the Rings: Set the rings so they are at waist height.
Grip the Rings: Stand facing the rings and grasp each one with an overhand grip (palms facing away from you).
Starting Position
Position Your Body: Lean back, keeping your feet shoulder-width apart, and walk your feet forward until your body is at an angle. Your arms should be extended in front of you holding the rings.
Body Alignment: Your body should form a straight line from your head to your heels. Engage your core to maintain this alignment.
Movement
Pull Up: Begin the movement by pulling your chest towards the rings. Bend your elbows and squeeze your shoulder blades together.
Hold and Squeeze: At the top of the movement, your elbows should be slightly above your body, and your chest should be near the rings. Hold this position for a moment to maximize muscle engagement.
Lower Down: Slowly lower your body back to the starting position by extending your arms and controlling your descent.
Tips
Engage Your Core: Keep your core tight throughout the movement to ensure stability.
Breathe: Exhale as you pull up and inhale as you lower down.
Modify as Needed: If the exercise feels too difficult, take a few steps back until you find a comfortable position.
Repetitions
Aim for 8-12 repetitions for 2-3 sets, depending on your fitness level.
Finish
Return to Start: After completing your repetitions, carefully step back to return to a standing position.
Cool Down: Follow up with stretches for your arms and back.
Suspended Row FAQs
What muscles does the Suspended Row work?
The Suspended Row mainly works the back, with help from the shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Suspended Row?
Gymnastic rings or suspension trainer.
Is the Suspended Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Suspended Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Suspended Row variations and alternatives?
Similar exercises include the Ring High Row, Ring Parallel Inverted Row to Floor the, Ring Pullover and Ring Single-Arm Rear-Delt Row.
Training calculators
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