Back · TRX
Suspender Row
How to do the suspender 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
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Grip the TRX handles and walk your feet forward so you lean back with arms extended and your body in a straight line. Pull your chest toward the handles by driving your elbows back and squeezing your shoulder blades together, then lower under control. Move your feet forward to make it harder, back to make it easier.
- 1Feel your lats and mid-back pull your chest toward the handles
- 2Keep your body in a straight line and squeeze your shoulder blades
- 3Adjust your foot position to increase or decrease difficulty
Common mistakes
- Avoid shrugging your shoulders or flaring your elbows
- Do not let your hips sag; hold plank alignment
- Avoid using momentum; control both phases
Muscles worked
The suspender row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the suspender 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.