How to do the Suspension Trainer Row
- Securely anchor the trainer and adjust handle height to suit your strength.
- Stand facing the anchor, grab the handles, and walk your feet forward.
- Lean back until your body forms a straight line, arms fully extended.
- Pull your chest towards the handles, bending your elbows along your body.
- Slowly return to the starting lean by straightening your arms.
Full technique — 7 steps
- Anchor the suspension trainer securely and set the handles to a height that matches your strength.
- Stand facing the anchor, grasp the handles with a neutral grip, and walk your feet forward.
- Lean back until your arms are straight and your body forms a rigid line from head to heels.
- Set your shoulders down and back without flaring the ribs.
- Pull your torso toward the handles by driving your elbows back alongside your body.
- Finish when your hands reach your ribcage and your chest comes close to the handles.
- Lower yourself by straightening the arms until you return to the starting lean.
Common mistakes
- Hips sagging during the row
- Shrugging shoulders toward ears
- Flaring elbows too wide
- Using hip drive for momentum
- Stopping short of full arm extension
Form cues
- Keep wrists neutral
- Chest toward the handles
- Drive elbows back
- Stay rigid heel to head
