TRX High Row

Setup

Face the anchor, grip the handles with palms facing down, lean back to the desired angle, elbows set to track high and wide.

Execution

1. 1Pull the elbows back and up to roughly shoulder height
2. 2Keep the wrists neutral, avoid excessive wrist flexion
3. 3Squeeze the shoulder blades together at the top
4. 4Lower with control, maintaining the straight body line

Key cues

• Elbows track wide and high, not tucked to the ribs
• Think 'pull the chest to the sky', not 'pull to the belly'
• Keep the body rigid throughout
• Squeeze the upper back hard at the top

Common faults

• Letting elbows drop low, turning it into a standard row
• Overusing the biceps instead of the back
• Sagging hips
• Shrugging the shoulders up toward the ears

Tweaks

• Combine in a superset with the low row for full-back coverage
• Perform single-arm for a unilateral challenge
• Add a brief isometric hold at the top

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. Elbow height (low/mid/high) is a secondary intensity/emphasis lever distinct from body-lean angle — use both together to fully customize which back muscles get the most work.

Sources

• The TRX Row Is the Back Workout Swap You Need — Form Nutrition (covers Low/Mid/High Row variants)
• Exercise Tutorial: TRX Row — Your House Fitness (variant list including High Row)

Attribution: TRX Training / Fraser Quelch