Step 1: Secure a suspension trainer to a stable anchor at a height above your head.
Step 2: Grab one handle of the suspension trainer with one hand.
Step 3: Step back from the anchor point into a staggered stance with the leg opposite to your working arm placed in front for stability.
Step 4: Lean your body back until your working arm is fully extended and you are holding onto the suspension trainer, with your palm facing the floor. Your body should be in a straight line, angled back.
Step 5: Engage your core and keep a slight bend in your knees.
Step 6: Begin the exercise by driving your elbow back in a straight line, squeezing your shoulder blades back and together, focusing on the activation of your rear deltoid muscle. Rotate your torso slightly for a full contraction, but be sure to keep the movement controlled.
Step 7: Slowly reverse the motion to extend your arm back to the starting position, maintaining tension in the rear delt throughout the movement.
Step 8: Perform the desired number of repetitions with one arm before switching to the other arm.
Step 9: Ensure that you maintain good posture and control throughout each repetition; avoid using momentum to complete the row. Remember to perform the movement with precision and control. Adjust your body positioning closer or further from the anchor point to increase or decrease resistance based on your strength level.
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