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Middle Back

Suspended Row

Suspended Row (Start)Suspended Row (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePull

A bodyweight row using suspension straps that builds the upper back and biceps; walking your feet forward makes it harder.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %
Effort during a set6.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hold the handles and lean back with your arms straight and your body in a straight line.
  2. 2Adjust your foot position so the straps are taut and the difficulty feels right.

How to perform

  1. 1Pull your chest toward the handles by driving your elbows back.
  2. 2Squeeze your shoulder blades together at the top.
  3. 3Keep your body straight and hips up.
  4. 4Lower slowly to straight arms.

Alternatives

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Stretches for Middle Back

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