# Feet Elevated Suspension Trainer Row

A suspension trainer row with your heels resting on a flat bench, so your body starts close to horizontal. The hardest foot position of the suspension row, training the lats and upper back.

- Intermediate · Compound
- Equipment: Suspension trainer, Flat bench
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-inverted-row/video/male.mp4
- HTML: https://seto.fit/exercises/feet-elevated-suspension-trainer-row/

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Rhomboids: 6/10
- Biceps: 6/10
- Rear delts: 5/10
- Forearms: 4/10

## How to do the Feet Elevated Suspension Trainer Row

1. Securely anchor the trainer and adjust handle height to suit your strength.
2. Hang under the handles with your heels on a bench, arms straight.
3. Keep your body in a straight line from head to heels.
4. Pull your torso toward the handles, bending your elbows along your body.
5. Slowly lower yourself until your arms are straight again.

### Full technique — 7 steps

1. Anchor the suspension trainer securely and set the handles to a height that matches your strength.
2. Place a flat bench so your body can hang under the handles with your heels on it.
3. Grip the handles, rest your heels on the bench, and hang under the straps with arms straight.
4. Tighten your stomach and glutes so your body forms a straight line from shoulders to heels.
5. Pull your torso toward the handles by driving your elbows back alongside your body.
6. Finish when your hands reach your ribcage and your chest comes close to the handles.
7. Lower yourself by straightening the arms until you return to the starting hang.

## Common mistakes

- Hips sagging during the row
- Shrugging shoulders toward ears
- Using hip drive for momentum
- Stopping short of full arm extension
- Flaring elbows too wide

## Form cues

- Chest toward the handles
- Drive elbows back
- Stay rigid heel to head
- Keep heels on bench
- Keep shoulders down

## How much to do

- **Strength** (good fit): 4–5 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Chest Supported Dumbbell Underhand Row](https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/), [Dumbbell Lawnmower Row](https://seto.fit/exercises/dumbbell-lawnmower-row/)
- **Kettlebell**: [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/), [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/)
- **Barbell**: [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/), [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/)
- **Cable machine**: [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/), [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/) — 35% of bodyweight
- Easier: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- **This exercise: Feet Elevated Suspension Trainer Row — 70% of bodyweight**
- Harder: [Suspension Trainer Knee Tuck Row](https://seto.fit/exercises/suspension-trainer-knee-tuck-row/) — 100% of bodyweight
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Feet Elevated Suspension Trainer Row work?

Primary: Lats 9/10, Upper back 8/10. Also works: Rhomboids 6/10, Biceps 6/10, Rear delts 5/10, Forearms 4/10.

### Which joints does the Feet Elevated Suspension Trainer Row load?

Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Barbell Bent Over Row, Single Arm Dumbbell Row, Seated Machine Row.

### When should I do the Feet Elevated Suspension Trainer Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Feet Elevated Suspension Trainer Row?

Strength: 4–5 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Feet Elevated Suspension Trainer Row?

Dumbbells: Chest Supported Dumbbell Underhand Row, Dumbbell Lawnmower Row. Kettlebell: Kettlebell Gorilla Row, Kettlebell Row. Barbell: Single Arm Landmine Row, Chest Supported Barbell Row. Cable machine: Cable Bent Over Row, Floor Seated Cable Row.

### What is an easier version of the Feet Elevated Suspension Trainer Row?

Single Arm Dumbbell Row (Beginner), Suspension Trainer Bent Knee Row (35% of bodyweight).

### What is a harder version of the Feet Elevated Suspension Trainer Row?

Suspension Trainer Knee Tuck Row (100% of bodyweight), Barbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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