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Suspension Trainer High Row
A suspension pulling exercise targeting the rear delts and upper back to improve posture and shoulder health; commonly scaled by adjusting foot placement.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Biceps, Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Mid Traps
Shoulders
8/10Rear Delts
Lats
7/10Biceps
4/10Forearms
3/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach suspension straps to a high anchor point. Grasp handles with an overhand or neutral grip, walk feet forward, and lean back until arms are fully extended.
- Drive elbows back and wide, keeping them at shoulder height.
- Squeeze shoulder blades together firmly at the top of the movement.
- Maintain a rigid plank position with glutes and core engaged.
- Lower yourself under control to the starting position.
Coaching Tips
Form Cues
- Elbows high and wide
- Squeeze upper back
- Ribs down
- Body in straight line
Breathing
Exhale as you pull your body up; inhale as you lower back down.
Tempo
3-1-1
Range of Motion
Full arm extension at the bottom; elbows pulled behind the torso at shoulder level at the top.
Safety
Safety Notes
- Ensure anchor point is secure
- Maintain neutral neck position
- Stop if shoulder pain occurs
Spotting
Not recommended; adjust foot position to self-spot.
Common Mistakes
- Shrugging shoulders
- Dropping elbows low
- Sagging hips
- Using momentum
When to Avoid
- Shoulder impingement
- Acute back pain
Flexibility Needed
- Shoulder flexion for grip
- Ankle dorsiflexion for stance
Build Up First
- Basic plank hold
- Familiarity with bodyweight rows
Also known as
TRX High Row, Suspension Face Pull, Ring High Row, Suspension Rear Delt Row, Inverted High Row
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