Inverted Row with Straps

Also called trx row, suspension row and ring row.

Works

Upper back, plus biceps and lats

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

1. Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
2. Pause at the top of the motion, and return yourself to the start position.
3. Repeat for the desired number of repetitions.

Cues

• Body straight, heels down.
• Pull the chest to the hands.
• Squeeze the shoulder blades.
• Lower to straight arms.

Common mistakes

• Hips sagging.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

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