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Upper Back · Intermediate

Suspension Wide-Grip Row

Wide overhand suspension row with flared elbows emphasizing the upper back and rear delts.

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Exercise overview

Training details

Upper BackShouldersTraps NeckBicepsCore

Equipment

Suspension Trainer

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up the suspension trainer at an appropriate height.
  2. 02Grab the handles with a wide grip while lying back with your feet on the ground.
  3. 03Pull your chest towards the handles while keeping your body in a straight line.
  4. 04Squeeze your shoulder blades together at the top of the movement.
  5. 05Lower yourself back down to the starting position and repeat.

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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 variationSuspension Trainer RowRelated variationTRX High RowRelated variationSuspension Bent-Knee Inverted RowRelated variationSuspender Rear Delt RowRelated variationTRX Single Arm RowRelated variationSuspension Underhand Grip Inverted 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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