Suspended One Arm Row
The Suspended One Arm 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 | Unilateral |
| 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: Grasp suspension handle and momentarily step back until arm is extended forward and straight. While keeping arm straight and shoulder back, step forward so body reclines back behind suspension handles. Position body and legs straight at desired angle, hanging from handle with arm straight.Place resting arm straight against side or front of thigh. Execution: Pull body up so side of chest makes contact with handle while keeping body and legs straight. Return until arm is extended straight and shoulder is stretched forward.Repeat. Comments: At higher angles, feet can be placed flat on floor. When angled further back, only heels may contact floor with forefeet raising upward. Dismounting can be achieved by walking backward until body is upright. SeeGravity Vectorsfor greater understanding of how body angle influences resistance. This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics ring. Also known as Suspended One Arm Body Row.
Alternative Exercises
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