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Last updated March 5, 2026
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LatsLower backTeres MajorTrapezius
Low Row (Suspension)
Hold suspension handles and lean back with arms extended. Pull your chest to the handles, squeezing your back. The more horizontal your body, the harder it is.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsupper lats / teresmid traps
Secondary
upper back / rhomboidsbicepsouter bicep / brachialisrear shoulderslower trapsforearm flexorsdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
suspension
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach suspension trainer to a secure overhead anchor point.
- Grab the handles and face the anchor, walking your feet forward until you are leaning back.
- Step 2Starting Position
- Extend your arms fully in front of you, keeping your body in a straight line from head to heels.
- The more horizontal your body, the more difficult the exercise.
- Step 3Execution
- Pull your chest toward the handles by driving your elbows back and down toward your hips.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Keep your body rigid — do not let your hips sag or pike up.
- Step 4Finish
- Slowly extend your arms to return to the starting position under control.
- Maintain tension throughout — do not let your body swing.
- Complete the desired number of reps.