Suspended Inverted Row
The Suspended Inverted Row primarily works the Erector Spinae, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), Gluteus Maximus. It is a suspension compound exercise at intermediate difficulty.
A suspension compound pull exercise targeting the Erector Spinae.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Gluteus Maximus (glutes)
Instructions
- Preparation: Position suspension handles higher than arms' length above floor. Sit on floor and grasp handles. Position body supine hanging from handles with arms straight, shoulders under handles, body straight, and back of heels on floor. Execution: Pull body up so sides of chest make contact with handles while keeping body straight. Pull shoulders back at top of movement with chest high. Return until arms are extended straight and shoulders are stretched forward. Repeat. Comments: Handles should be just high enough to allow arm to fully extend. SeeGravity Vectorsfor greater understanding of how body angle influences resistance. This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Also see exercise performed ondual anchor suspension trainer. Also known as Body Row or Supine Row.
Alternative Exercises
Get this data via the REST API or MCP Server.