suspended row: technique and muscles worked

How to do this exercise

Step:1 Set up a suspension trainer at an appropriate height.
Step:2 Stand facing the anchor point with your feet shoulder-width apart.
Step:3 Hold the handles with an overhand grip, palms facing each other.
Step:4 Lean back, keeping your body straight and your heels on the ground.
Step:5 Pull your chest towards the handles, squeezing your shoulder blades together.
Step:6 Pause for a moment at the top, then slowly lower yourself back to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Body weight
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Lower back Gluteus maximus Posterior deltoid Transverse abdominis

Hypertrophy grade

Average6 / 10

Nemeo’s take

The TRX row promotes stress on the back thanks to a good amplitude, but the exercise is limited by stability and grip strength, which limits progressive overload. Unlike the horizontal pulley pull, it greatly emphasizes core strength and balance, sometimes to the detriment of pure muscle isolation. Excellent for versatility and practice at home, it remains less effective than the variants loaded on a machine or with dumbbells for a pure hypertrophy objective.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

Turn this exercise into progress.

Track your sets, reps and weights with Nemeo and get recommendations for your next workout.

All exercises

suspended row

How to do this exercise

Turn this exercise into progress.

More exercises to explore

gentle style cable pulldown (pro lat bar)

smith upright row

cable incline pushdown