TRX Inverted Row (Feet Elevated)

PullTRX

A harder inverted row variant where the feet are elevated on a bench or box instead of on the ground, dramatically increasing the percentage of bodyweight pulled and adding an anti-extension core demand similar to a plank.

Demo: Exercise Tutorial Channel

Sets

3

Reps

6-10

Rest

1:15

Contraindications

None significant beyond needing a stable elevated surface.

Setup

Set straps to mid-length. Lie beneath the anchor with feet elevated on a sturdy bench/box, grip the handles, and pull the body into a straight line from shoulders to heels.

Execution

  1. 1Set a rigid plank line before pulling
  2. 2Pull the chest toward the handles, driving elbows back
  3. 3Squeeze the shoulder blades at the top
  4. 4Lower under control without letting the hips sag

Key cues

  • Feet-elevated means more bodyweight — expect it to feel much harder
  • Keep glutes and core tight to prevent sagging
  • Full range every rep — chest to handles
  • Control the eccentric, don't just drop

Common faults

  • Hips sagging due to the increased load
  • Shortened range of motion because it's too hard at this angle
  • Feet slipping off the elevated surface
  • Neck craning forward to help the pull

Tweaks

  • Lower the elevation height to regress
  • Add a single-arm variation for elite-level difficulty
  • Pause at the top for extra time under tension

Regressions

TRX Row (Standard)

Progressions

TRX One-Arm Row Progression

Muscles

Primary: Latissimus Dorsi, Rhomboids, Biceps Brachii

Secondary: Core, Rear Deltoid

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. Feet elevation is the load lever here instead of anchor-distance angle — higher elevation = more bodyweight = harder row.

Sources

Attribution: TRX Training