Suspender Wide Grip Inverted Row
The Suspender Wide Grip Inverted Row targets your upper back and biceps while improving your pulling strength.
- Set up your suspension trainer at an appropriate height.
- Grab the handles with a wide grip, palms facing each other.
- Lean back, keeping your body straight and your feet on the ground.
- Pull your chest towards the handles, squeezing your shoulder blades together.
- Lower yourself back to the starting position and repeat.
How to perform the Suspender Wide Grip Inverted Row
- Set up. Set up in a stable, balanced starting position appropriate for the Suspender Wide Grip Inverted 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 forearms.
- 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 forearms 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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