10 Best Suspended Row Alternatives for Limited Equipment

The Suspended Row is done hanging. Ranked closest by our scoring: the Inverted Row With Straps, the Bodyweight Standing Row and London Bridges. A harder version, the Muscle-up (On Vertical Bar), is listed below as a progression rather than a swap.

Suspended RowWatch the Suspended Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Suspended Row

The steps for the Suspended Row itself, so you can judge how close each substitute below really is.

Lats, with biceps, shoulders · Bodyweight · Intermediate · Compound

  1. Set up a suspension trainer at an appropriate height.
  2. Stand facing the anchor point with your feet shoulder-width apart.
  3. Hold the handles with an overhand grip, palms facing each other.
  4. Lean back, keeping your body straight and your heels on the ground.
  5. Pull your chest towards the handles, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Suspended Row Alternatives

10 substitutes, ranked by how closely each one matches the Suspended Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Inverted Row With StrapsPlay demonstration

    1. Inverted Row With Straps

    86% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Bodyweight
    How to perform it
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Suspended Row
    • Equipment: a suspension trainer, the same as the Suspended Row
    • Body position: hanging, the same as the Suspended Row
  2. Bodyweight Standing RowPlay demonstration

    2. Bodyweight Standing Row

    82% match

    Lats · Beginner · Compound

    Pick this when you want an easier version that still works the lats.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, the same as the Suspended Row
    • Equipment: bodyweight only, not a suspension trainer
    • Body position: standing, not hanging
  3. London Bridges

    3. London Bridges

    81% match

    Lats · Intermediate · Compound

    A straight swap when you want to keep working the lats.

    • Other
    How to perform it
    1. Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
    2. Stand on the bar, using the rope to balance yourself. This will be your starting position.
    3. Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
    4. Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Suspended Row
    • Equipment: bodyweight only, not a suspension trainer
    • Body position: lying on your back, not hanging
  4. Bent Over Barbell Row

    4. Bent Over Barbell Row

    81% match

    Lats · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the lats.

    • Barbell
    How to perform it
    1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
    3. Then inhale and slowly lower the barbell back to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Suspended Row
    • Equipment: free weights, not a suspension trainer
    • Body position: standing, not hanging
  7. Muscle-up (On Vertical Bar)Play demonstration

    Progression

    7. Muscle-up (On Vertical Bar)

    78% match

    Lats · Advanced · Compound

    Pick this when you want a harder version that still works the lats.

    • Bodyweight
    How to perform it
    1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
    4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
    5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Suspended Row
    • Equipment: bodyweight only, not a suspension trainer
    • Body position: hanging, the same as the Suspended Row

Why You Might Need a Suspended Row Alternative

You might substitute the Suspended Row for injury, lack of equipment, or programming diversity. Shoulder irritation, limited grip strength, or poor scapular control often require a different loading angle or stability demand. For rehab pick a supported variation (seated or machine row) to limit shear forces and emphasize scapular retraction. For progression choose unilateral rows to correct side-to-side strength asymmetry and increase time under tension. If you lack a suspension trainer, an inverted row or horizontal cable row preserves the horizontal pulling pattern and keeps the lats under tension while reducing compressive load through the spine.

Suspended Row FAQ

What muscles does Suspended Row work?

The Suspended Row primarily targets the latissimus dorsi through shoulder adduction and extension, plus the rhomboids and middle traps via scapular retraction. It also loads the posterior deltoids and biceps during elbow flexion while the core stabilizers maintain a rigid plank position.

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