Suspended Row

Setup

1. 01Anchor the suspension straps overhead and set the handles to mid-torso height.
2. 02Grip the handles and walk the feet forward until your body is inclined.
3. 03Form a straight line from head to heels with the core and glutes braced.
4. 04Start with arms fully extended and shoulder blades reaching long.

Execution

1. 01Pull the chest to the handles by driving the elbows back along the ribs.
2. 02Squeeze the shoulder blades together at the top.
3. 03Lower under control until the arms are fully extended.
4. 04Keep the plank line rigid through every rep.

Checkpoints

• -Body moves as one rigid unit with no hip sag.
• -Shoulder blades retract fully at the top of each rep.
• -Wrists stay neutral and in line with the forearms.
• -The pull finishes with the handles at the lower chest.

Common mistakes

• -Letting the hips drop or pike out of the plank line.
• -Shrugging and pulling with the upper traps instead of the mid back.
• -Cutting range at the bottom and never reaching full extension.
• -Whipping momentum from the hips to start the pull.