Suspender Row Exercise Images
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Suspender Row
टार्गेट मसल्स
प्राइमरी:
ज़रूरी इक्विपमेंट
एक्सरसाइज टाइप
सिर्फ रेप्स
कैसे करें
Stand facing the suspension trainer, grasp the handles with an overhand grip, and lean back with your body in a straight line. Pull your chest toward the handles by squeezing your shoulder blades together, then lower yourself back with control. Keep your core engaged throughout the movement.
स्टेप-बाय-स्टेप गाइड
- Grab the handles of the suspension trainer with an overhand grip, palms facing each other. Your arms should be fully extended and your body should be leaning back slightly.
- Keep your core engaged and your body in a straight line from head to heels. This is the starting position.
- Pull your body up towards the handles, squeezing your shoulder blades together as you do so.
- Slowly lower your body back to the starting position, maintaining control throughout the movement.
अल्टरनेटिव एक्सरसाइज
अक्सर पूछे जाने वाले सवाल
- What muscles does the Suspender Row work?
- The Suspender Row primarily targets your back, especially the upper back, while also engaging the biceps and shoulders as secondary muscles. It’s a compound pulling movement that strengthens multiple muscle groups at once.
- What equipment do I need for the Suspender Row, and are there any alternatives?
- You’ll need a suspension trainer like a TRX for the Suspender Row. If you don’t have one, you can use gymnastic rings or perform an inverted row using a bar, though the range of motion and resistance may differ.
- Is the Suspender Row suitable for beginners?
- Yes, beginners can safely perform the Suspender Row by adjusting the body angle to make the movement easier. Starting with a more upright stance reduces resistance, allowing you to build strength gradually.
- What are common mistakes to avoid when doing the Suspender Row?
- Common errors include rounding the lower back, shrugging the shoulders, and using momentum instead of controlled movement. To avoid these, keep your core tight, focus on pulling with your back muscles, and move in a slow, steady motion.
- How many sets and reps should I do for the Suspender Row?
- For strength and muscle building, try 3–4 sets of 8–12 reps. If you’re training for endurance, you can increase the repetitions to 15–20 using a lighter resistance or a more upright body position.
- Are there safety considerations when performing the Suspender Row?
- Ensure your TRX or suspension trainer is securely anchored before starting. Maintain a neutral spine and engaged core throughout the movement to protect your lower back and avoid strain on the shoulders.
- What variations of the Suspender Row can I try for more challenge?
- You can make the Suspender Row harder by lowering your body angle closer to horizontal or performing it with one arm. Adding an isometric hold at the top or slowing the eccentric phase also increases muscle engagement.