Back row




  • Moderate

Muscles Involved

  • Lats
  • Shoulders
  • Scapula


  • Suspension trainer

Remark or addition


  • Hold the handles  in a neutral position. Contract your core and abdominal muscles and straighten your torso until your back is vertical. Keep the elbows straight and do not allow the wrists to bend.
  • Exhale and pull the handles toward you, bending your elbows and pulling the handles to your chest.  Keep the slight bend in your knees to emphasize the muscles of the back. Think about pulling with your elbows as you bring the handles to your body.
  • Inhale and slowly straighten your elbows, returning to the starting position.

Points of attention

  • Do not allow the low back to arch, the shoulders to shrug or the wrists to bend.
  • Do not allow your torso to bend forward or your shoulders to shift forward.

Progression Ladder

  • Move forwards or backwards regarding the suspension anchor point to change the difficulty of the exercise.