Suspender Single Arm Rear Delt Row, Female demonstration, Start Start
Suspender Single Arm Rear Delt Row, Female demonstration, Finish Finish
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Suspender Single Arm Rear Delt Row

Shoulders Upper back TRX TRX

Stand facing the TRX anchor, holding one handle with your arm fully extended and body leaning back at an angle. Pull the handle toward your chest, squeezing your shoulder blades together while keeping your core engaged and back straight. Lower slowly to the starting position and repeat.

Target muscles
Shoulders, Upper back
Also works
Biceps, Back
Equipment
TRX
Training style
TRX, Home
Logged as
Reps
Popularity
20 of 100

Suspender Single Arm Rear Delt Row: how to do it

  1. Stand facing the anchor point, holding a handle in one hand.
  2. Lean back, extending your arm fully, so that your body is at an angle to the floor.
  3. Keep your core engaged and your back straight.
  4. Pull the handle towards your chest, squeezing your shoulder blades together.
  5. Slowly lower the handle back to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Common mistakes

Avoid rounding your back, shrugging your shoulder, or twisting your torso as you pull. Maintain a neutral spine, keep your core tight, and focus on squeezing your shoulder blades together to prevent strain and maximize muscle engagement.

Alternatives

More Shoulders exercises
Suspender Reverse Fly
Suspender Reverse Fly
Upper back Resistance bands
Suspender Rear Delt Row
Suspender Rear Delt Row
Shoulders Resistance bands
Dumbbell Lying Rear Delt Row
Dumbbell Lying Rear Delt Row
Shoulders Bench
Barbell Wide-Grip Upright Row
Barbell Wide-Grip Upright Row
Shoulders Barbell
Dumbbell Rear Delt Raise
Dumbbell Rear Delt Raise
Shoulders Dumbbell
Cable Rear Delt Row (with Rope)
Cable Rear Delt Row (with Rope)
Shoulders Machine
Lever Seated Reverse Fly (Parallel Grip)
Lever Seated Reverse Fly (Parallel Grip)
Shoulders Machine

Questions about Suspender Single Arm Rear Delt Row

What muscles does the Suspender Single Arm Rear Delt Row work?
This exercise primarily targets the rear deltoids and upper back muscles, including the rhomboids. It also engages the biceps and mid-back muscles as secondary stabilizers, making it a great upper-body pulling movement.
Do I need TRX straps for the Suspender Single Arm Rear Delt Row, or can I use alternatives?
The exercise is designed for TRX or similar suspension trainers, but you can substitute with gymnastic rings or a sturdy resistance band anchored above. The key is having a stable, suspended handle that allows you to lean back and row.
Is the Suspender Single Arm Rear Delt Row suitable for beginners?
Yes, beginners can perform this movement by reducing the lean angle to make the exercise easier. Starting with a more upright position minimizes resistance while allowing proper form and muscle activation.
What common mistakes should I avoid when performing the Suspender Single Arm Rear Delt Row?
Avoid rounding your back, shrugging your shoulder, or twisting your torso as you pull. Maintain a neutral spine, keep your core tight, and focus on squeezing your shoulder blades together to prevent strain and maximize muscle engagement.
How many sets and reps should I do for the Suspender Single Arm Rear Delt Row?
For general strength and muscle building, aim for 3–4 sets of 8–12 reps per arm. Beginners can start with 2–3 sets of 10–12 controlled reps, focusing on form over weight or speed.
What safety tips should I follow when doing the Suspender Single Arm Rear Delt Row?
Ensure your TRX or suspension trainer is securely anchored before starting. Keep movements controlled, avoid sudden jerks, and engage your core throughout to protect your lower back and shoulders.
Are there variations of the Suspender Single Arm Rear Delt Row for progression?
You can increase difficulty by stepping further forward to create a steeper body angle or by adding a pause at the top of the row. Another progression is holding a light dumbbell in the free hand for added core challenge.