Upper Body Workouts With Suspension

Upper-body suspension workouts built around rows, flyes, and arm work using angle-based overload, near-failure effort targets, and practical progression with optional external loading in kilograms.
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Workout 1

5 exercises15 sets

Upper Body Suspension Strength and Hypertrophy

Lats, Biceps, Rear Delts, Trapezius, Chest, Front Delts, Triceps

A balanced upper-body suspension template using horizontal pull/push and arm isolation patterns with angle progression, optional vest loading, and RIR-based effort control.

  1. 1
    Suspension Low Row
    anatomy
    anatomy
    1Exercise

    Suspension Low Row

    Rest 2m

    • 112 reps x 0 kgRIR 3
    • 210 reps x 2.5 kgRIR 2
    • 38 reps x 5 kgRIR 1

    Lead with elbows, keep ribs down, and pause briefly at full row without shrugging.

  2. 2
    Suspension Chest Fly
    anatomy
    2Exercise
    Suspension Chest Fly

    Rest 1m 45s

    • 112 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 38 reps x 2.5 kgRIR 1

    Keep shoulders packed and stop ROM before shoulder discomfort.

  3. 3
    Suspension Front Raise
    anatomy
    3Exercise

    Suspension Front Raise

    Rest 1m 30s

    • 115 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 310 reps x 2.5 kgRIR 1

    Raise handles to shoulder height with controlled tempo; avoid cervical extension.

  4. 4
    Suspension Bicep Curl
    anatomy
    4Exercise
    Suspension Bicep Curl

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 210 reps x 2.5 kgRIR 2
    • 38 reps x 5 kgRIR 1

    Keep elbows high and fixed; do not let hips swing through the reps.

  5. 5
    Suspension Triceps Extension
    anatomy
    5Exercise

    Suspension Triceps Extension

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 210 reps x 2.5 kgRIR 2
    • 38 reps x 5 kgRIR 1

    Keep elbows tucked and avoid lumbar extension as fatigue rises.