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Shoulders · Suspension Trainer
Suspension Trainer With Grips Single Arm Rear Delt Row
Suspension Trainer With Grips Single Arm 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 per side, 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 · Deltoids
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
How to do Suspension Trainer With Grips Single Arm Rear Delt Row
- Adjust the suspension trainer handle to about chest height. Stand facing the handle, holding one handle with an overhand grip (palm facing down), and lean back slightly with your arm extended and feet shoulder-width apart.
- Engage your arm and pull your chest towards the handle by bending your elbow and driving it out to the side, focusing on squeezing your shoulder blade towards your spine.
- Continue pulling until your upper arm is parallel to the floor and your elbow is bent at a 90-degree angle.
- Slowly extend your arm back to the starting position with control. Repeat for the desired number of repetitions, then switch arms.
Form tips
- Focus on using your rear deltoid and upper back muscles to perform the row, avoiding excessive use of your arm.
- Keep your shoulders relaxed and avoid shrugging them towards your ears.
- Breathe steadily: exhale as you pull your chest towards the handle and inhale as you extend your arm back.
Suspension Trainer With Grips Single Arm Rear Delt Row alternatives
More delts exercises
Suspension Trainer With Grips Single Arm Rear Delt Row FAQ
What muscles does Suspension Trainer With Grips Single Arm Rear Delt Row work?
Suspension Trainer With Grips Single Arm Rear Delt Row mainly works the delts in the shoulders (Deltoids, Trapezius and Rhomboids). The biceps and forearms work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Single Arm Rear Delt Row?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Single Arm Rear Delt Row should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Single Arm 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 Single Arm 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 Single Arm Rear Delt Row?
Other exercises for the delts include Dumbbell Rear Delt Row, Kettlebell Rear Delt Row, Band Standing Rear Delt Row and Dumbbell Single Arm Upright Row.
For developers
Use Suspension Trainer With Grips Single Arm 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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