Suspension Mid Row

Instructions for proper form

1. Adjust the straps on the suspension trainer to ensure they are hanging evenly and at an appropriate height for your body. 2. Stand facing the anchor point with your feet shoulder-width apart and grab the handles with a pronated grip (palms facing down). 3. Lean back slightly, keeping your body in a straight line from head to heels, and fully extend your arms. 4. Engage your core and pull your body toward the anchor point by bending your elbows and squeezing your shoulder blades together. 5. Maintain a stable body position and avoid arching your back. 6. Slowly lower yourself back to the starting position. 7. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Allowing your hips to sag or rise too high, compromising your body alignment. 2. Using momentum to pull yourself instead of engaging your back muscles. 3. Failing to maintain a neutral spine, resulting in back strain. 4. Not engaging your core throughout the movement.

Benefits

Specific benefits of the exercise

The Suspension Mid Row helps strengthen and develop the muscles of the upper back, particularly the latissimus dorsi, improving posture and upper body strength.

Expected results and timeframe

With consistent training, you can expect increased upper back strength, improved posture, and better muscle definition in the back within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to develop upper body strength, improve their posture, and enhance overall back muscle engagement.

Scientific studies supporting its effectiveness

Studies have shown that suspension training can enhance muscle activation and engagement, particularly in back exercises, leading to improved strength and muscular endurance (source: TRX Research).

Variations

Beginner modifications

To make the exercise easier, step closer to the anchor point to reduce the resistance or perform the exercise with your knees bent to lower the intensity.

Advanced progressions

To increase the difficulty, step further away from the anchor point to increase resistance or perform the exercise with one leg raised to engage the core more significantly.

Integrations

Complementary exercises

Complementary exercises include push-ups, planks, and dumbbell rows to create a balanced upper body workout.

Super set recommendations

Consider supersetting with exercises like bench press or shoulder press to maximize upper body muscle engagement.

Sample workout routines

A sample routine could include 3 sets of 10-15 repetitions of Suspension Mid Rows paired with 3 sets of push-ups and 3 sets of planks for overall upper body and core strength.

Exercise combinations

Combine this exercise with pull-ups or lat pull-downs to enhance back development and variation in workout routines.

Best time to do this exercise in your workout

The Suspension Mid Row can be performed during the strength training section of your workout, ideally targeting back muscles after completing your lower body exercises or as part of an upper body-focused workout.