Which muscles does the row (suspension) work?

The row (suspension) mainly works your back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the row (suspension) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Row (Suspension): how to do it and muscles worked

The row (suspension) mainly works your back, with help from your biceps. You need a suspension trainer (TRX).

Muscles worked

Main

Back

Helping

Biceps

How to do the row (suspension)

1
Hold the suspension handles and lean back with your arms straight, feet planted and body in a straight line. Walk your feet forward to make it harder or back to make it easier.
2
Pull your hands toward your lower ribs, keeping your elbows close and squeezing your shoulder blades together. Keep your hips up and your core braced.
3
Lower back to straight arms over about 2 seconds, staying in the same plank-like line. Breathe out as you pull and in as you lower.

Form tip: Do not let your hips sag or your shoulders roll forward; a more upright body angle makes the row easier.

Common questions

Which muscles does the row (suspension) work?: The row (suspension) mainly works your back. It also involves your biceps.
What equipment do I need for the row (suspension)?: You need a suspension trainer (TRX).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the row (suspension) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.