Inverted Row with Straps

A compound pulling exercise using suspension straps to perform an inverted row, offering variable difficulty through body angle adjustment.

Instructions

1. Hang a rope or suspension straps from a secure anchor point such as a pull-up bar or sturdy beam.
2. Grasp the handles or ends of the straps with both hands.
3. Walk your feet forward to recline at an angle, positioning your body in a straight line from your heels to your head.
4. Keep your arms fully extended and your core engaged; this is the starting position.
5. Initiate the movement by bending at the elbows and pulling your chest toward the handles.
6. As you pull, retract your shoulder blades and drive your elbows down and back.
7. Pull until your chest is close to the handles, holding briefly at the top.
8. Lower yourself back to the starting position with control.
9. Repeat for the desired number of repetitions.

Tips

• Adjust difficulty by changing body angle: a more upright position is easier, while a more horizontal position is harder.
• Keep your body in a straight line throughout; avoid sagging hips or lowering your chest prematurely.
• Suspension straps allow for a greater range of motion compared to a traditional inverted row with a bar.
• Focus on pulling with your back rather than using mainly arm strength.
• This variation is highly effective for training in small spaces and provides excellent stabilization challenges.
• Maintain steady breathing, exhaling as you pull and inhaling as you lower.