Back · Pull Up Bar
Suspension Trainer Row
How to do the suspension trainer row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Pull Up Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Hinge forward at the hips with a flat back and let the weight hang at arm's length. Pull the weight toward your torso by squeezing your shoulder blades together. Lower the weight back to the starting position.
- 1Grab the handles and lean back with a straight body, pulling your chest toward the handles by squeezing your shoulder blades together
- 2Keep your elbows close to your sides and engage your core to maintain alignment
- 3Lower yourself slowly to maintain tension in your back and arms
Common mistakes
- Don't let your hips sag or your shoulders roll forward during the pull
- Avoid using momentum or jerking yourself up
- Don't flare your elbows out wide; keep them tucked for better lat engagement
Muscles worked
The suspension trainer 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
Suspension Trainer Row strength standards
See how your suspension trainer row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM97.5 lb
Silvere1RM145 lb
Golde1RM202.5 lb
Platinume1RM260 lb
Diamonde1RM295 lb
Champione1RM322.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the suspension trainer 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 April 2026.