Health and Beauty

How and why to row with suspension straps?

Suspension rowing is an alternative to traditional rowing using a machine, rod or reel. This variation of rowing uses body weight as the main load. It is ideal for those who want to diversify their training, progress pull-ups, recover from injury and strengthen the muscles of the shoulders, abdomen and back.

This exercise is excellent for people who have posture issues related to weak muscles in the back of the shoulders and upper back.

Muscles used in suspension rowing.
Illustrative credit © Aliaksandr Makatserchyk
  1. Start by adjusting the length of the straps and making sure the handles are parallel. Move away from the anchor point.
  2. Keep your body straight and your shoulders back and down.
  3. Grab the handles and walk your feet forward until your body is at a 45-degree angle. (You can increase the intensity of this exercise by placing yourself at a lower angle.) Keep the weight in your heels, and your tailbone tucked and engaged.
  4. Hold the handles with a neutral grip (palms facing each other).
  5. Tighten your shoulder blades as you bring your chest toward the handles and keep your elbows close to your body. Make sure your rib cage is open and your hips are not overly extended.
  6. Slowly return to the bottom position and then perform the following reps until you complete your set.

Training tips

  • Take one step forward to increase the load and one step back to reduce it, it's that simple.
  • Start with a larger body angle than you think you need. This will allow you to warm up. Then gradually move your feet forward to perform your sets.
  • Important points to pay attention to are the back and lowered shoulders. It is also necessary to bring the shoulder blades together. This will allow you to take full advantage of all the benefits of this movement.
  • To intensify the exercise, try doing it with just one arm. Just do the exercise the same way with both arms, but with only one arm. Just make sure your torso is positioned correctly relative to the anchor point, so that the non-working side doesn't rotate toward the floor.

How and why to row with suspension straps?

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