Suspended Row

A beginner strength exercise for the upper back, done with a other equipment.

Main muscles: Upper back
Also works: Biceps and Lats
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Pull

How to do the Suspended Row

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Suspended Row

Questions

What muscles does the Suspended Row work?

Mainly the upper back, with the biceps and lats helping.

Is the Suspended Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Suspended Row?

Good alternatives that train the upper back: Inverted Row with Straps, Sled Row, Bodyweight Mid Row or Mixed Grip Chin.

How many sets and reps of the Suspended Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).