Start
End
BackBeginnerBodyweight
Suspended Row
تجديف معلق
Target Muscles
Mid BackBicepsLats
Blue = primary · Gray = secondary
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- 1
Suspend 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
Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
- 3
At the completion of the motion pause, and then return to the starting position.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
