A unilateral version of the TRX row using one handle at a time, adding a significant anti-rotation core demand since the body wants to twist toward the pulling arm.
Demo: Exercise Demo Channel
Sets
3
Reps
8-12 per side
Rest
1 min
Contraindications
None significant.Setup
Grip one handle, walk feet forward to the desired angle, free arm relaxed at the side or reaching for balance.
Execution
- 1Brace the core to resist rotating toward the pulling arm
- 2Pull the working elbow back, driving the shoulder blade into retraction
- 3Keep hips and shoulders square to the anchor throughout
- 4Lower under control back to full extension
Key cues
- Square hips — resist the twist
- Pull elbow past the ribs, not out wide
- Full stretch at the bottom every rep
- Free hand stays passive, not pushing off anything
Common faults
- Torso rotating toward the pulling side
- Using body English/momentum to start the pull
- Shortened range of motion
- Free arm compensating by grabbing something for leverage
Tweaks
- Add a slight rotation intentionally for the archer row variation
- Slow eccentric to 3 seconds
- Progress to one-arm row with a reach-down twist
Regressions
Progressions
Muscles
Primary: Latissimus Dorsi, Rhomboids, Obliques (Anti-Rotation)
Secondary: Biceps Brachii, 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. Single-limb variations are advanced — regress to the two-hand row if the torso can't stay square.
Sources
Attribution: TRX Training