Low Row (Suspension)
Complete guide to Low Row (Suspension). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires suspension band. Step-by-step instructions and expert tips.
How to Perform Low Row (Suspension)
Adjust the suspension straps to a low length and grab the handles with a neutral grip.
Lean back so your body is at an angle, with your arms fully extended toward the anchor point.
Your feet should be flat on the floor and your body in a straight line.
Retract your shoulder blades, engage your abs, and take a breath.
Pull your chest up toward the handles by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |