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Shoulders · Suspension Trainer
Suspension Trainer With Grips Rear Delt Row
Suspension Trainer With Grips Rear Delt Row is an intermediate compound strength exercise that works the delts (shoulders), with the 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
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
How to do Suspension Trainer With Grips Rear Delt Row
- Adjust the suspension trainer handles to about chest height. Stand facing the anchor point with your feet shoulder-width apart, holding the handles with a neutral grip (palms facing each other), and lean back slightly with your arms extended.
- Engage your upper back and pull your chest towards the handles by bending your elbows and driving them out to the sides, focusing on squeezing your shoulder blades together.
- Continue pulling until your upper arms are parallel to the floor and your elbows are bent at a 90-degree angle.
- Slowly extend your arms 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 extend your arms back.
- Keep your core tight to maintain stability and prevent your hips from sagging.
- Keep your shoulders relaxed and avoid shrugging them towards your ears.
Suspension Trainer With Grips Rear Delt Row alternatives
More delts exercises
Suspension Trainer With Grips Rear Delt Row FAQ
What muscles does Suspension Trainer With Grips Rear Delt Row work?
Suspension Trainer With Grips Rear Delt Row mainly works the delts in the shoulders (Posterior Deltoids, Trapezius and Rhomboids). The biceps and forearms work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Rear Delt Row?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Rear Delt 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 Rear Delt 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 Rear Delt 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 Rear Delt Row?
Other exercises for the delts include Kettlebell Rear Delt Row, Dumbbell Rear Delt Row, Band Standing Rear Delt Row and Barbell Rear Delt Raise.
For developers
Use Suspension Trainer With Grips Rear Delt 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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