A bodyweight row that builds back strength using your own weight.
Keep your body straight and braced, don't let your hips sag.
The suspension row loads your back with your own bodyweight, the lats and upper back pull your chest to the handles while the whole body holds a rigid line from heels to head, with the biceps assisting. The genius is the difficulty dial, walk your feet forward and more of your weight hangs on the handles, walk back and the row eases off. It earns its place as the rowing pattern you can train anywhere the straps can hang, scaled to any strength level in one step.
Move your feet. Walking them forward drops your body closer to horizontal and puts more of your weight into the pull, stepping back raises you upright and makes it easier. Fully horizontal with feet elevated is the end boss.
Your core is switching off mid-set. Squeeze your glutes and brace your abs so your body moves as one plank from heels to head. If the hips still drop, step your feet back to an easier angle and build up.
They train the same pulling muscles, and the free-swinging handles let your wrists rotate naturally, which many people find kinder on the elbows and shoulders. The straps also demand a touch more stability, so the bar version is usually a little easier at the same angle.
