TRX Row (Standard)

Setup

Face the anchor point, grab both handles with a neutral grip, walk your feet forward until your body is at the desired angle, arms fully extended.

Execution

1. 1Keep the body rigid in a straight line from head to heels
2. 2Pull the chest up toward the handles by driving the elbows back
3. 3Squeeze the shoulder blades together at the top
4. 4Lower back to full arm extension under control

Key cues

• Straight line, head to heels — don't let hips sag
• Elbows drive back close to the ribs
• Squeeze shoulder blades together at the top
• Control the negative, don't just drop

Common faults

• Hyperextending the low back to fake a bigger range
• Elbows flaring out wide instead of tracking the ribs
• Not pulling all the way to the handles
• Feet position too far forward for current strength (too easy)

Tweaks

• Walk feet closer to the anchor for more difficulty
• Add a pause at the top squeeze
• Progress to single-arm row

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. The TRX row is the single best example of the angle=intensity rule: more horizontal body (feet further from anchor, deeper lean) = harder row; more vertical (feet closer to anchor point) = easier row.

Sources

• 9 Ways to Progress a Row — TRX Training
• TRX Row | Guide & Tutorial — H&A Coaching

Attribution: TRX Training / Randy Hetrick