Suspended Row
- Works
- Upper back, plus biceps and lats
- Equipment
- Other kit
- Level
- Beginner
- Type
- Compound
How to do it
Setup. 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.
Cues
- Body straight, heels down.
- Pull the chest to the hands.
- Squeeze the shoulder blades.
- Lower slowly to full arms.
Common mistakes
- Hips sagging.
- Shrugging the shoulders.
Where to start
Sets3
Reps8-15
Rest1 min
Tempo1-1-2
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.