Suspension Trainer Row
A bodyweight horizontal pull on suspension straps with the body in one straight line.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal pull
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Adjust the straps to mid length and hold one handle in each hand.
- Walk the feet forward and lean back with straight arms until the body forms one straight line.
Do the rep
- Pull the chest up to the handles while the elbows move back.
- Lower to straight arms under control with the body still in one line.
What counts as a rep
A rep counts when the handles reach the sides of the chest with the body in one line and the arms return to straight.
One rep starts in a straight-arm lean, brings the chest to the handles with the body in one line, and ends after a controlled return to straight arms.
Breathing
Exhale as you pull up; inhale as you lower.
Cues
- Keep the body in one line.
- Pull the elbows back.
- Walk the feet forward for a steeper angle when the reps get easy.
Common mistakes
Hips sag
What you seeThe hips drop below the line from the shoulders to the heels.
FixSqueeze the glutes and use a more upright body angle.
A straight body keeps the work in the upper body instead of the hips.
Shrugging
What you seeThe shoulders rise toward the ears during the pull.
FixKeep the neck long and draw the elbows back.
Low shoulders keep the pull directed to the back.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the anchor moves or a strap slips.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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