How to do the Single Arm Suspension Trainer Rear Delt Row
- Stand facing the anchor, holding one handle with an overhand grip.
- Lean back until your body forms a straight line, arm fully extended.
- Pull your body toward the handle, driving your elbow out to the side.
- Slowly return to the starting lean by straightening your arm.
Full technique — 8 steps
- Anchor the suspension trainer securely and set the handles to a height that matches your strength.
- Stand facing the anchor, hold one handle with an overhand grip, and rest your free arm across your stomach.
- Lean back until your arm is straight and your body forms a rigid line from head to heels.
- Set your shoulders down and back without flaring the ribs.
- Pull your body up by driving your elbow out to the side until your upper arm reaches shoulder height.
- Squeeze your shoulder blade back at the top without rotating your torso.
- Lower yourself by straightening the arm until you return to the starting lean.
- 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
Compared with similar variants
| Single Arm Suspension Trainer Rear Delt Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Beginner |
| Technique to learn | moderate | moderate | moderate | easy |
| How tiring | low | high | moderate | moderate |
| Shoulder | moderate | low | low | low |
| Elbow | low | low | low | low |
| Equipment | Suspension trainer | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Bent Over Dumbbell Face Pull Same level
Kettlebell
- Kettlebell Rear Delt Row Easier
Resistance bands
Barbell
- Chest Supported Barbell Row Easier
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
- Easier Chest Supported Dumbbell Rear Delt Row
- This exercise Single Arm Suspension Trainer Rear Delt Row
- Harder Wide Grip Suspension Trainer Row
Too hard for now? Start with the Chest Supported Dumbbell Rear Delt Row.
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).
