Skip to main content

Suspender Wide-Grip Inverted Row

Step by step instructions, muscle activation and variants for the Suspender Wide-Grip Inverted Row.

MediumRear shouldersTrapezius

About this exercise

The Suspension Wide-Grip Inverted Row uses gymnastic rings or a suspension trainer set low to perform a horizontal pulling movement with a wide hand position. The instability of the suspension system increases core and scapular stabilizer demand compared to a fixed bar, making it an effective bodyweight back exercise.

How to Perform

  • Set the rings or suspension handles to about waist height and grab them with a wide, palms-down grip
  • Walk your feet forward and lean back until your body is at a roughly 45-degree angle to the floor, arms fully extended
  • Keep your body in a straight line from heels to shoulders throughout the movement
  • Pull your chest up toward the handles by driving your elbows wide and back
  • Squeeze your shoulder blades together at the top of the movement
  • Lower yourself with control back to the starting position, fully extending your arms
  • Adjust foot position closer or further from the anchor to increase or decrease difficulty

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

About the Suspender Wide-Grip Inverted Row

The Suspender Wide-Grip Inverted Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

45-Degree Back Extension with Scapular Adduction

Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius

Ape Traverse

Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Arm Circles

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back