Suspended Row

How to perform

1. 01Suspend 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. 02Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
3. 03At the completion of the motion pause, and then return to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.