Suspender Row
The Suspender Row targets your upper back and arms, improving strength and stability.
- Attach suspension straps to a secure anchor point.
- Stand facing the anchor, holding the straps with both hands.
- Lean back, keeping your body straight, and pull your chest towards the straps.
- Lower yourself back to the starting position and repeat.
How to perform the Suspender Row
- Set up. Set up in a stable, balanced starting position appropriate for the Suspender Row using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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