Suspension Trainer Single-Arm Row

Body region

• Back
• Arms
• Core

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• External Oblique
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Suspension Trainer

Technique

1. Clip the two handles together (single-handle mode) and hold the joined handle in a neutral grip, free hand on your hip or across your chest; lean back with the working arm straight.
2. Keep your body in a straight line with the feet wide for balance.
3. Pull the handle toward your ribs, keeping the shoulders square.
4. Lower under control and finish the set before changing sides.

Cues

• Resist rotating toward the working arm.
• Pull elbow to hip.

Common mistakes

• Spinning the torso to complete the rep.
• Sagging at the hips.
• Shrugging toward the ear.

Alternatives

• Suspension Row
• One-Arm Dumbbell Row