TRX Archer Row

Setup

Grip both handles, feet set wide for a stable base, lean back to a moderate-to-deep angle.

Execution

1. 1Shift your weight toward one side as you pull that arm's elbow back
2. 2Simultaneously let the opposite arm extend straight out to the side
3. 3Pull the working-side chest close to the handle
4. 4Reverse smoothly to the other side for the next rep

Key cues

• Wide stance for stability during the shift
• One arm pulls, the other extends — like drawing a bow
• Keep hips relatively square, avoid excessive twisting
• Control the transition between sides

Common faults

• Excessive hip rotation instead of a clean weight shift
• Losing tension in the extended arm
• Rushing the transition between sides
• Uneven range of motion side to side

Tweaks

• Master the standard two-hand row before attempting this
• Slow the tempo for more control work
• Alternate every rep vs. doing all reps one side then switching

Muscles

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. This is the pulling-pattern analog to the archer push-up — a key bridge exercise on the way to a true one-arm row.

Sources

• How To Do Single Arm TRX Row | Exercise Demo (progression basis for archer row)
• 9 Ways to Progress a Row — TRX Training

Attribution: TRX Training / Fraser Quelch