Suspended row

The suspended row is a great bodyweight exercise for targeting the back and biceps. It's an effective way to build muscle strength and can be used for both low rep and high rep sets. This exercise is also a perfect choice for a dynamic warm-up before a workout focusing on pressing or pulling movements. The suspended row is an exercise that requires you to hang from a bar with your feet off the ground. You then pull yourself up towards the bar, using your middle and upper back muscles, as well as your biceps. You can adjust the difficulty of the exercise by changing the angle of your body in relation to the bar. For those looking to add more muscle mass, the suspended row is a great way to do so. By performing the exercise in a traditional muscle-building rep range, you can build muscle strength and size in the back and biceps. For those who want to challenge themselves with higher reps, the suspended row can also be performed in higher rep ranges. The suspended row is also a great choice for a dynamic warm-up before a pressing or pulling-focused workout. It will help to activate your back and biceps muscles, helping to improve your performance and reduce the risk of injury. It can also be used as part of a mobility routine to increase range of motion in your back and shoulder muscles. The suspended row is a great exercise for targeting the middle and upper back muscles, as well as the biceps. It can be used for both muscle-building and mobility purposes, and is a fantastic choice for a dynamic warm-up. Whether you’re looking to build muscle strength or increase your range of motion, the suspended row is a great choice.

1. Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
2. Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
3. At the completion of the motion, pause, and then return to the starting position.

1. Ensure that your straps are securely suspended at chest height before beginning the exercise.
2. Maintain proper form throughout the exercise by keeping your body erect, head up, and chest lifted.
3. Start with your arms fully extended and initiate the movement by flexing your elbows and protracting your shoulder blades.
4. Pause at the completion of each repetition before returning to the starting position.
5. Adjust the difficulty of the exercise by changing the angle of your body in relation to the bar.
6. Start with a weight or resistance that allows you to perform the exercise with proper form and gradually increase the difficulty as you progress.
7. If you’re new to the exercise, start with low reps and gradually increase the number of repetitions over time.
8. Listen to your body and stop the exercise if you experience any pain or discomfort.
9. Warm up your back and biceps muscles before performing the suspended row by incorporating dynamic stretches or light cardio exercises.
10. If you have any pre-existing back or shoulder injuries, consult with a healthcare professional before attempting the suspended row.
11. Always prioritize safety over intensity. Focus on maintaining proper form and technique throughout the exercise.

The suspended row is a versatile exercise that can be incorporated into workouts in various ways. Here are some suggestions on how to incorporate this exercise type into your workouts: 1. Strength Training: Include the suspended row as a compound exercise in your back and biceps workouts. Perform 3-4 sets of 8-12 reps with a challenging weight. Adjust the difficulty by changing the angle of your body in relation to the bar, making it more or less difficult as needed. 2. Muscle-Building: To focus on muscle growth, perform the suspended row in the traditional muscle-building rep range of 8-12 reps. Increase the weight progressively to continue challenging your muscles and stimulate growth. Aim for 3-4 sets with proper form and control. 3. High Rep Sets: For those who prefer higher rep ranges, the suspended row can be a great option. Perform sets of 15-20 reps to target muscular endurance and improve muscle tone. Adjust the angle and tempo to make the exercise more challenging. 4. Warm-up: Use the suspended row as part of your warm-up routine before a pressing or pulling-focused workout. This exercise will activate your back and biceps muscles, preparing them for the upcoming exercises and reducing the risk of injury. Perform 1-2 sets of 10-15 reps with a lighter weight or bodyweight. 5. Mobility Training: Incorporate the suspended row into your mobility routine to increase range of motion in your back and shoulder muscles. Focus on