Suspension Trainer with Grips Single Arm Rear Delt Row

Category

Shoulders

Difficulty

Intermediate

Equipment

Suspension Trainer

Primary muscles

Deltoids, Trapezius, Rhomboids

Secondary muscles

Biceps Brachii, Brachioradialis

How to do it

1. Adjust the suspension trainer handle to about chest height. Stand facing the handle, holding one handle with an overhand grip (palm facing down), and lean back slightly with your arm extended and feet shoulder-width apart.
2. Engage your arm and pull your chest towards the handle by bending your elbow and driving it out to the side, focusing on squeezing your shoulder blade towards your spine.
3. Continue pulling until your upper arm is parallel to the floor and your elbow is bent at a 90-degree angle.
4. Slowly extend your arm back to the starting position with control. Repeat for the desired number of repetitions, then switch arms.

Form tips

• Focus on using your rear deltoid and upper back muscles to perform the row, avoiding excessive use of your arm.
• Keep your shoulders relaxed and avoid shrugging them towards your ears.
• Breathe steadily: exhale as you pull your chest towards the handle and inhale as you extend your arm back.