1-arm Vertical Row / w suspension
EquipmentSuspension Trainer
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms
Stabilizer:Core, Glutes
📋 How to Perform
- Set the suspension trainer to mid-length and hold one handle with your palm facing in.
- Walk your feet forward and lean back until your arm is straight and your body forms a straight line.
- Stand more upright to make the row easier, or walk your feet forward to make it harder.
- Brace your core and pull your chest toward the handle, driving your elbow back close to your side.
- Keep your shoulders square to the anchor instead of turning toward the working arm.
- Lower yourself slowly until your arm is straight again.
- Finish all reps on one arm, then switch.
⚠️ Common Mistakes to Avoid
- Rotating the torso open toward the working arm, which lets the twist do the pulling instead of the back.
- Letting the hips sag as you lean back, which breaks the straight body line and shortens the pull.
- Dropping back fast from the top, which jolts the shoulder at the bottom of each rep.
