Exercise library / Middle back
Suspended Row
- Main muscles
- Middle back
- Also works
- Biceps, Lats
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Compound · Pull
How to do it
- Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
- Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
- At the completion of the motion pause, and then return to the starting position.
Quick answers
- What muscles does the Suspended Row work?
- Mainly the middle back, with help from the biceps, lats.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More middle back exercises
- Bodyweight Mid Row
- Inverted Row with Straps
- Mixed Grip Chin
- One Arm Chin-Up
- Sled Row
- Alternating Kettlebell Row
Exercise descriptions: free-exercise-db, public domain.