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CoachVana

Suspension Trainer Row

With straps taut, pull the chest to the handles, driving the elbows back and bracing the trunk.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked
Upper back, Lats
Equipment
Suspension trainer
Movement
Pull

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the upper back, for when the suspension trainer is taken or you want a change.

Questions

What muscles does the Suspension Trainer Row work?
The Suspension Trainer Row mainly works the upper back and lats.
What equipment do you need for the Suspension Trainer Row?
A suspension trainer.
How many sets and reps of the Suspension Trainer Row?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Suspension Trainer Row?
Barbell Pendlay Row, Chest-Supported T-Bar Row, Dumbbell Kelso Shrug and Dumbbell Seal Row work the same main muscle.

Program it for your clients

Coaches add the Suspension Trainer Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.