Back · TRX
Suspender Scapula Retraction
How to do the suspender scapula retraction, 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
- Isolation
How to do it
Set the TRX straps to mid length and grab a handle in each hand. Lean back with your arms extended and body straight, heels planted, so the straps support your weight. Without bending your elbows, squeeze your shoulder blades together to pull your chest slightly toward the anchor, then release under control. Walk your feet forward to make it harder or back to make it easier.
- 1Your shoulder blades squeezing together and down
- 2The muscles between your shoulder blades doing the work
- 3A straight, rigid body line from head to heels
Common mistakes
- Bending your elbows to turn it into a row
- Shrugging your shoulders up toward your ears
- Letting your hips sag and breaking the plank line
Muscles worked
The suspender scapula retraction mainly works the mid traps and lower traps, with the rear delts, forearms, lats, and upper traps assisting.
- Mid TrapsPrimary
- Lower TrapsPrimary
- Rear DeltsSupport
- ForearmsSupport
- LatsSupport
- Upper TrapsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- External RotatorsMinor
Kovo programs the suspender scapula retraction 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.