Suspender Rear Delt Row

Muscles worked

Setup

1. Adjust the suspension straps to mid-length and stand facing the anchor point.
2. Grasp the handles with an overhand grip (palms facing down) and extend your arms fully at shoulder height.
3. Walk your feet forward toward the anchor point until your body is at a slight incline, keeping your feet hip-width apart.
4. Lean back so your weight is on your heels and your body forms a straight line from head to toe.

How to do it

1. Exhale as you pull your chest toward the handles by driving your elbows out wide and back, keeping them aligned with your shoulders.
2. Focus on pulling with your elbows rather than your hands, stopping when your elbows are slightly behind your torso.
3. Inhale as you slowly lower your body back to the starting position with a controlled 2-second eccentric phase.
4. Maintain a rigid core and squeezed glutes throughout the entire range of motion to prevent hip sagging.

Form checklist

• Keep elbows high and wide, forming a 'T' shape with your torso.
• Avoid shrugging your shoulders toward your ears; keep the scapula depressed.
• Maintain a neutral spine and do not let your hips drop or your lower back arch.
• Keep constant tension on the straps throughout the entire rep—do not let them go slack.

Pro tips

• Imagine trying to pull the handles apart at the top of the movement to maximize rear delt recruitment.
• Pause for one second at the peak of the contraction to emphasize the mind-muscle connection in the upper back.

Make it harder

• Walk your feet further forward to create a steeper body angle, increasing the percentage of bodyweight being lifted.
• Perform the movement with a 3-second isometric hold at the top of each repetition.

Frequently asked

What muscles does the suspender rear delt row work?

The suspender rear delt row primarily targets the deltoids and lats, and also works the biceps and rhomboids as secondary muscles.

What equipment do you need for the suspender rear delt row?

The suspender rear delt row uses suspension trainer.

Is the suspender rear delt row good for beginners?

The suspender rear delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Barbell Front Raise And PulloverIntermediate · deltoids and lats
• Barbell Rear Delt RowIntermediate · deltoids and lats
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps