Suspension Low Row

Instructions for proper form

1. Stand facing the suspension trainer with your feet shoulder-width apart. 2. Grab the handles with a neutral grip (palms facing each other) and lean back while keeping your body straight from head to heels. 3. Engage your core and pull your body towards the handles, focusing on squeezing your shoulder blades together as you pull. 4. Keep your elbows close to your body and avoid rounding your shoulders. 5. Slowly lower back to the starting position with control. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Overextending the arms during the pull. 2. Rounding your shoulders instead of keeping them back. 3. Using excessive momentum instead of controlled movement. 4. Letting your hips sag; maintain a straight line from head to heels.

Benefits

Specific benefits of the exercise

The Suspension Low Row specifically targets the latissimus dorsi, enhancing back strength, improving posture, and increasing shoulder stability.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect increased back strength and improved muscle tone within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to build upper body strength, individuals focusing on improving posture, and those who may benefit from core activation during pulling movements.

Scientific studies supporting its effectiveness

Studies on resistance training show that compound movements like rows are effective for promoting muscle growth and functional strength, especially in the upper body. Research has noted increases in lat muscle activation when using different pulling modalities, particularly with suspension training.

Variations

Beginner modifications

For beginners, you can adjust the body angle to reduce resistance by standing more upright or using a lighter suspension trainer.

Advanced progressions

To progress, elevate your feet or add a single-leg component to unilaterally challenge core stability while performing the row.

Integrations

Complementary exercises

Integrate exercises like push-ups or planks to promote balanced upper body development. Additionally, consider including band pull-aparts or face pulls.

Super set recommendations

You can superset the Suspension Low Row with push-ups to create a balanced push-pull workout for the upper body.

Sample workout routines

A sample routine could include: 1. Suspension Low Row for 3 sets of 10-15 reps, 2. Push-Ups for 3 sets of 8-12 reps, 3. Plank for 30-60 seconds, repeating the circuit 2-3 times.

Exercise combinations

Combine the Suspension Low Row with other upper body exercises like seated rows or lat pulldowns to further strengthen the back.

Best time to do this exercise in your workout

The Suspension Low Row is best performed in the strength training portion of your workout after a proper warm-up, ideally positioned with other pulling exercises.