Back · TRX
Suspender High Row
How to do the suspender high row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Stand facing the TRX anchor and grip the handles with arms extended, leaning back so your body is at an angle with weight on your heels. Pull the handles up toward your forehead with elbows high and wide, driving your shoulder blades back, then lower with control.
- 1Drive your elbows high and back and feel your upper back and lats work
- 2Squeeze your shoulder blades together at the top
- 3Keep your body in a rigid line and core braced
Common mistakes
- Do not shrug or let your elbows drop low
- Avoid sagging your hips or piking up
- Do not rock your torso to generate momentum
Muscles worked
The suspender high row mainly works the lats and mid traps, with the biceps, rear delts, forearms, upper traps, upper abs, and lower abs assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the suspender high row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.