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Shoulders · Intermediate

Suspender Rear Delt Row

High-elbow suspension row shifting emphasis toward the rear delts, rhomboids, and upper back.

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Exercise overview

Training details

ShouldersUpper BackTraps NeckBicepsCore

Equipment

Suspension Trainer

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Face the anchor, hold the handles palms down, and lean back with the body straight.
  2. 02Brace the trunk and set the shoulders away from the ears.
  3. 03Pull the chest toward the handles while driving the elbows wide at shoulder height.
  4. 04Finish with the hands wider than the elbows and the shoulder blades drawn together.
  5. 05Lower under control without sagging the hips or rolling the shoulders forward.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSuspender Reverse FlyRelated variationSuspension Trainer RowRelated variationTRX T Deltoid FlyRelated variationSuspension Bent-Knee Inverted RowRelated variationSuspension Wide-Grip RowRelated variationTRX Single Arm Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFace PullComparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-Up

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