TRX Row
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The TRX Row is a bodyweight strength exercise performed using TRX suspension straps, where you lean back while gripping the handles and pull your chest toward them by bending your elbows and squeezing your shoulder blades. Its primary purpose is to build upper body pulling strength and improve posture by targeting the back muscles like the lats, rhomboids, and traps, along with the shoulders and rear delts. It's ideal for athletes, beginners, or anyone seeking scalable back training without heavy weights, as tension adjusts with body angle.
How to Perform TRX Row
- 1Adjust the TRX straps to mid-calf length and stand facing the anchor point with feet shoulder-width apart.
- 2Grab the handles with an overhand grip, palms facing in, and lean back until your body is straight from head to heels, arms fully extended.
- 3Engage your core and retract your shoulder blades, keeping your body in a straight plank position.
- 4Inhale as you bend your elbows and pull your chest toward the handles, squeezing your shoulder blades together.
- 5Exhale at the top as you pause briefly, keeping elbows close to your sides and body straight.
- 6Inhale as you slowly extend your arms to return to the starting position, controlling the descent.
- 7Repeat for desired reps, maintaining tension in your core throughout.
- 8Key form tips: Keep your hips and shoulders level—avoid sagging or piking; don't use momentum by swinging your body; common mistake is flaring elbows wide—instead, pull them back like starting a lawnmower.
