Shoulders · TRX
Suspender Prone Ts
How to do the suspender prone ts, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Set the TRX to mid length and grab a handle in each hand. Lean back with arms extended and body straight, heels planted, so the straps support your weight. Keeping your elbows straight, open your arms straight out to the sides into a T as you squeeze your shoulder blades together and pull your chest toward the anchor. Lower under control and repeat, walking your feet forward for more resistance.
- 1Your rear delts and mid-back opening your arms into the T
- 2Your shoulder blades pinching together hard
- 3A straight, braced body line throughout
Common mistakes
- Bending your elbows to row instead of fly
- Shrugging your shoulders up toward your ears
- Sagging your hips and losing the plank line
Muscles worked
The suspender prone ts mainly works the rear delts and mid traps, with the lower traps, forearms, upper traps, side delts, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- ForearmsSupport
- Upper TrapsSupport
- Side DeltsSupport
- External RotatorsSupport
- LatsMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the suspender prone ts 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.