# Single Arm Suspension Trainer Rear Delt Row

A one-arm suspension trainer row that drives the elbow out wide to target the rear delts and upper back. Your lean angle sets the difficulty.

- Intermediate · Compound
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-single-arm-rear-delt-row/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-suspension-trainer-rear-delt-row/

## Muscles worked

- Rear delts: 9/10
- Upper back: 7/10
- Rhomboids: 6/10
- Traps: 5/10
- Infraspinatus: 5/10
- Biceps: 4/10

## How to do the Single Arm Suspension Trainer Rear Delt Row

1. Stand facing the anchor, holding one handle with an overhand grip.
2. Lean back until your body forms a straight line, arm fully extended.
3. Pull your body toward the handle, driving your elbow out to the side.
4. Slowly return to the starting lean by straightening your arm.

### Full technique — 8 steps

1. Anchor the suspension trainer securely and set the handles to a height that matches your strength.
2. Stand facing the anchor, hold one handle with an overhand grip, and rest your free arm across your stomach.
3. Lean back until your arm is straight and your body forms a rigid line from head to heels.
4. Set your shoulders down and back without flaring the ribs.
5. Pull your body up by driving your elbow out to the side until your upper arm reaches shoulder height.
6. Squeeze your shoulder blade back at the top without rotating your torso.
7. Lower yourself by straightening the arm until you return to the starting lean.
8. Complete all reps on one side, then switch sides.

## Common mistakes

- Hips sagging during the row
- Shrugging shoulders toward ears
- Twisting through the torso
- Using hip drive for momentum
- Stopping short of full arm extension

## Form cues

- Pull elbow out wide
- Stay rigid heel to head
- Feel rear delts working
- Keep hips level

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 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**: [Bent Over Dumbbell Face Pull](https://seto.fit/exercises/bent-over-dumbbell-face-pull/)
- **Kettlebell**: [Kettlebell Rear Delt Row](https://seto.fit/exercises/kettlebell-rear-delt-row/)
- **Resistance bands**: [Chest Supported Resistance Band Row](https://seto.fit/exercises/chest-supported-resistance-band-row/)
- **Barbell**: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-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: [Half Kneeling Resistance Band Row](https://seto.fit/exercises/half-kneeling-resistance-band-row/) — Beginner
- Easier: [Chest Supported Dumbbell Rear Delt Row](https://seto.fit/exercises/chest-supported-dumbbell-rear-delt-row/) — Beginner
- **This exercise: Single Arm Suspension Trainer Rear Delt Row — 40% of bodyweight**
- Harder: [Wide Grip Suspension Trainer Row](https://seto.fit/exercises/wide-grip-suspension-trainer-row/) — 50% of bodyweight

## Quick answers

### What muscles does the Single Arm Suspension Trainer Rear Delt Row work?

Primary: Rear delts 9/10, Upper back 7/10. Also works: Rhomboids 6/10, Traps 5/10, Infraspinatus 5/10, Biceps 4/10.

### Which joints does the Single Arm Suspension Trainer Rear Delt 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 Single Arm Suspension Trainer Rear Delt Row in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Single Arm Suspension Trainer Rear Delt Row?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Suspension Trainer Rear Delt Row?

Dumbbells: Bent Over Dumbbell Face Pull. Kettlebell: Kettlebell Rear Delt Row. Resistance bands: Chest Supported Resistance Band Row. Barbell: Chest Supported Barbell Row.

### What is an easier version of the Single Arm Suspension Trainer Rear Delt Row?

Chest Supported Dumbbell Rear Delt Row (Beginner), Half Kneeling Resistance Band Row (Beginner).

### What is a harder version of the Single Arm Suspension Trainer Rear Delt Row?

Wide Grip Suspension Trainer Row (50% of bodyweight).

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

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