Description:

Suspended rows are a bodyweight exercise that targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise uses suspension straps to leverage your own body weight as resistance.

Benefits:

Suspended rows help to improve upper back strength, stability, and muscle endurance. They also engage the biceps and core, making it a comprehensive upper body exercise.

Profile:

Equipment:	Suspension Straps
Type:	Bodyweight
Tempo:	2-1-2-0
Level:	Intermediate

Muscles:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Pull

Instructions:

• Step 1: Attach suspension straps to a secure anchor point.
• Step 2: Hold the handles and lean back with your feet planted on the ground, creating a straight line from head to heels.
• Step 3: Keep your body straight and engage your core.
• Step 4: Pull your chest towards the handles by bending your elbows and squeezing your shoulder blades together.
• Step 5: Slowly return to the starting position.
• Repeat the movement for the desired repetitions.

Common Mistakes:

• Rounding the lower back
• Using momentum to pull the straps
• Allowing the elbows to flare out
• To avoid these mistakes, keep your core engaged, maintain a neutral spine, and use a controlled motion throughout the exercise.

Variations:

• Single-arm Suspended Rows
• Feet-elevated Suspended Rows
• Suspended Row with Rotation
• Suspended Face Pulls

Links to each will be provided as they are added to the website.

Safety Tips:

• Always perform a proper warm-up before doing suspended rows.
• Start with a higher anchor point if you are a beginner and progress to a lower one as you build strength.
• If you have any pain or discomfort, stop the exercise and speak with a trainer.

Additional Information:

Suspended rows are a versatile and effective way to build back strength and improve posture. They engage multiple muscle groups and can be adjusted for difficulty, making them suitable for all fitness levels.

EXERCISES