Shoulders · TRX
Suspender Rear Delt Row
How to do the suspender rear delt row, 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
Stand facing the TRX anchor and grip the handles with arms extended, leaning back so your weight is on your heels. Pull the handles out to the sides with your arms wide and elbows high, squeezing your shoulder blades, then return with control.
- 1Lead with your elbows out wide and feel the back of your shoulders work
- 2Squeeze your shoulder blades together at the end of each pull
- 3Keep your body rigid and core braced throughout
Common mistakes
- Do not let your elbows drop and turn it into a lat row
- Avoid shrugging your traps to start the pull
- Do not sag your hips or use momentum
Muscles worked
The suspender rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, upper traps, upper abs, and lower abs assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- LatsMinor
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
- GlutesMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the suspender rear delt 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 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.