The Suspended Row is a bodyweight exercise that targets the muscles in the upper back, shoulders, and arms. It is typically performed using a suspension trainer, such as TRX straps, which allows for a greater range of motion and increased instability, challenging the muscles even more.
How to perform
Here are the step-by-step instructions for performing the Suspended Row:1. Begin by adjusting the suspension trainer so that the handles are at waist level. Grab onto the handles with an overhand grip, palms facing each other.
2. Walk your feet forward until your body is at an angle with the ground, keeping your legs straight and your core engaged. The further you walk your feet forward, the more challenging the exercise will be.
3. Keeping your body in a straight line from head to heels, brace your core and retract your shoulder blades as you pull yourself up towards the handles. Keep your elbows close to your sides and squeeze your shoulder blades together at the top of the movement.
4. Lower yourself back down with control, keeping tension in your back muscles throughout the movement.
5. Repeat for the desired number of reps, aiming for 10-15 reps per set.
6. To make the exercise more challenging, you can adjust the angle of your body by walking your feet further forward, or by increasing the tempo of the movement.
7. To modify the exercise, you can perform it with bent knees or by standing upright and using a resistance band attached to a secure anchor point.
Remember to maintain proper form throughout the exercise to ensure maximum effectiveness and prevent injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.