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Shoulders · Suspension Trainer
Suspension Trainer With Grips Inverted Row
Suspension Trainer With Grips Inverted Row is an intermediate compound strength exercise that works the delts (shoulders), with the upper back, biceps and forearms assisting. It needs a suspension trainer. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids, Trapezius
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
- Core · Rectus Abdominis, Obliques
How to do Suspension Trainer With Grips Inverted Row
- Adjust the suspension trainer handles to about waist height. Sit on the floor with your legs straight and feet on a bench in front of you, holding the handles with an overhand grip (palms facing forward).
- Lean back, extend your arms, and lift your hips off the floor, keeping your body in a straight line from head to knees parallel to the floor.
- Pull your chest towards the handles by bending your elbows and squeezing your shoulder blades together.
- Slowly lower your body back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you pull your chest towards the handles and inhale as you return to the starting position.
- Focus on using your back muscles to pull yourself up, avoiding excessive use of your arms.
- Keep your shoulders relaxed and avoid shrugging them towards your ears.
Suspension Trainer With Grips Inverted Row alternatives
More delts exercises
Suspension Trainer With Grips Inverted Row FAQ
What muscles does Suspension Trainer With Grips Inverted Row work?
Suspension Trainer With Grips Inverted Row mainly works the delts in the shoulders (Posterior Deltoids, Latissimus Dorsi and Teres Major). The upper back, biceps, forearms and core work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Inverted Row?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Inverted Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Inverted Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Suspension Trainer With Grips Inverted Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Inverted Row?
Other exercises for the delts include Dumbbell Armpit Row, Barbell Lying Row, Upright Row Cable Resistance Band and Upright Row Ez Bar.
For developers
Use Suspension Trainer With Grips Inverted Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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