How to do the Suspension Trainer Knee Tuck Row
- Lie under the anchor, handles in both hands, arms straight.
- Bend your knees toward your chest and lift your feet off the floor.
- Row your body toward the handles, bending your elbows along your body.
- Lower slowly until your arms are straight, feet still off the floor.
Full technique — 7 steps
- Anchor the suspension trainer securely and set the handles low enough to reach while lying underneath.
- Lie on your back under the anchor and grasp the handles with a neutral grip, arms straight.
- Bend your knees, bring them toward your chest, and lift both feet off the floor.
- Set your shoulders down and back and keep your torso close to horizontal.
- Pull your torso toward the handles by driving your elbows back alongside your body.
- Finish when your hands reach your chest, keeping your knees bent and feet in the air.
- Lower yourself by straightening the arms until you return to the starting position.
Common mistakes
- Shrugging shoulders toward ears
- Flaring elbows too wide
- Kicking the legs for momentum
- Letting the feet touch the floor
- Stopping short of full arm extension
Form cues
- Keep wrists neutral
- Chest toward the handles
- Drive elbows back
- Knees stay bent
- Keep shoulders down
Compared with similar variants
| Suspension Trainer Knee Tuck 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 | moderate | high | moderate | moderate |
| Shoulder | moderate | low | low | low |
| Elbow | moderate | 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.
Machine
- Seated Cable Row (Reverse Grip) Easier
- Sled Rope Pull Easier
Resistance bands
Dumbbells
Cable machine
- Single Arm Cable Bent Over Row Easier
- Cable Bent Over 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 Suspension Trainer Bent Knee Row
- Easier Feet Elevated Suspension Trainer Row
- This exercise Suspension Trainer Knee Tuck Row
- Harder Meadows Row
Too hard for now? Start with the Feet Elevated Suspension Trainer Row.
Quick answers
What muscles does the Suspension Trainer Knee Tuck Row work?
Primary: Lats 8/10, Upper back 8/10. Also works: Rhomboids 6/10, Rear delts 6/10, Biceps 6/10, Forearms 4/10.
Which joints does the Suspension Trainer Knee Tuck Row load?
Shoulder: moderate, Elbow: moderate, Wrist: low. Shoulder — lighter options: Barbell Bent Over Row, Single Arm Dumbbell Row, Seated Machine Row.
When should I do the Suspension Trainer Knee Tuck Row in a workout?
Accessory. Goes after the main lifts. ≈ 8 min with rest.
How many sets and reps of the Suspension Trainer Knee Tuck Row?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Suspension Trainer Knee Tuck Row?
Machine: Seated Cable Row (Reverse Grip), Sled Rope Pull. Resistance bands: Chest Supported Neutral Grip Resistance Band Row, Chest Supported Reverse Grip Resistance Band Row. Dumbbells: Single Arm Staggered Stance Dumbbell Row, Chest Supported Overhand Grip Dumbbell Row. Cable machine: Single Arm Cable Bent Over Row, Cable Bent Over Row.
What is an easier version of the Suspension Trainer Knee Tuck Row?
Feet Elevated Suspension Trainer Row (70% of bodyweight), Suspension Trainer Bent Knee Row (35% of bodyweight).
What is a harder version of the Suspension Trainer Knee Tuck Row?
Meadows Row (Intermediate).
