Suspended Row

What it is

This is a bodyweight pulling exercise that targets your middle back. It also engages your biceps and latissimus dorsi, promoting overall upper body strength. You control the intensity by adjusting your body angle. This compound movement helps improve posture and back development.

Technique tips

• Keep your body straight and core engaged from head to heels.
• Initiate the pull by squeezing your shoulder blades together.
• Pull your chest towards your hands, pausing briefly at the top.
• Control the return, slowly extending your arms to the starting position.
• Maintain an erect posture; avoid any sagging in your hips.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.