TRX Row

What you'll gain

• Scales a horizontal pull by changing body angle, with no barbell or cable stack.

• Trains the upper back and biceps while the trunk holds a moving plank.

• Fits travel and small-studio libraries that already own a suspension trainer.

Step-by-Step Instructions

1. 1

   Face the overhead anchor and grip one handle in each hand with a neutral grip.

2. 2

   Walk the feet forward until the body is a straight line leaning back, arms long.

3. 3

   Brace the trunk so the hips do not sag or pike.

4. 4

   Pull the chest toward the handles by driving the elbows back along the ribs.

5. 5

   Pause with the shoulder blades squeezed, without shrugging toward the ears.

6. 6

   Lower until the elbows straighten, then reset the plank before the next pull.

Common Mistakes

• Letting the hips sag so the pull becomes a sit-up instead of a row.

• Flaring the elbows wide and shrugging, which dumps the work into the neck.

• Bending the knees to cheat the angle instead of walking the feet to scale load.

• Pulling the handles to the hips instead of bringing the chest to the hands.

About This Exercise

The TRX row is a bodyweight pull on two overhead straps. You face the anchor, hold the handles, and walk the feet forward until the body is one straight line leaning back. From straight arms you pull the chest to the handles, elbows close, then lower under control. Changing the body angle changes the load. The back does the pull; the biceps and rear delts help; the trunk has to keep the plank from sagging. The approved still is a side-view start with arms long, heels down, and straps running to an overhead mount. Lats are red. For app builders this is the suspension-row page, useful in travel pull blocks and as a scalable alternative to a bar inverted row. Equipment is TRX.

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