Suspended Row
Learn how to do the Suspended Row with proper form and technique. This body weight exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Shoulders.
How to Do the Suspended Row
Follow these steps to perform the Suspended Row with correct form:
- 1Set up a suspension trainer at an appropriate height.
- 2Stand facing the anchor point with your feet shoulder-width apart.
- 3Hold the handles with an overhand grip, palms facing each other.
- 4Lean back, keeping your body straight and your heels on the ground.
- 5Pull your chest towards the handles, squeezing your shoulder blades together.
- 6Pause for a moment at the top, then slowly lower yourself back to the starting position.
- 7Repeat for the desired number of repetitions.
Suspended Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- back
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Suspended Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Suspended Row work?
The Suspended Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Shoulders. This makes it an effective exercise for developing your back.
Do I need equipment for the Suspended Row?
No. The Suspended Row is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Suspended Row with proper form?
Start by Set up a suspension trainer at an appropriate height. Stand facing the anchor point with your feet shoulder-width apart. Hold the handles with an overhand grip, palms facing each other. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Suspended Row?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Suspended Row?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Suspended Row best for?
The Suspended Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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